Lunge deep and reach for the ankle to open the hips.
Keep your chest open and spine long as you reach, don't round your back to get down.
The Lunge with Ankle Grab is a Quads-first movement, with Glutes working as the supporting cast. Track it consistently and you'll see exactly how it feeds your quads volume for the week.
The Lunge with Ankle Grab primarily works the Quads with Glutes assisting.
Shorten the range or use an easier variation, and stop 1 to 2 reps before failure. Reps build fast when you train just shy of your limit.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
