Legs · Bodyweight
Elevanted Deep Lunge Dorsi Flexion
How to do the elevanted deep lunge dorsi flexion, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Drop into a deep lunge with your front foot elevated on a low block and your back knee down. Drive your front knee forward over your toes to load the ankle, feeling the stretch through the calf and hip flexor of the trailing leg.
- 1Feel your front ankle bend as the knee travels forward
- 2Feel a stretch through the back leg hip flexor
- 3Keep your front heel planted on the block
Common mistakes
- Don't let your front heel lift off the block
- Avoid collapsing your front knee inward
- Don't bounce; ease deeper with each breath
Muscles worked
The elevanted deep lunge dorsi flexion mainly works the hip flexors, with the calves assisting.
- Hip FlexorsPrimary
- CalvesSupport
- QuadsMinor
- GlutesMinor
- Tibialis AnteriorMinor
Kovo programs the elevanted deep lunge dorsi flexion for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.