All the same benefits as a low lunge (the normal lunge movement) a challenging pull. 

WHY

Lunges are great at opening the hips and front of your body, strengthening and engaging your core muscles, strengthening your legs overall, and aiding in foot/ankle stability. The challenging pull does a couple of things. One balance and stability are really called on. This exercise can be really challenging when your point of contact on the ground is the toes of one foot. The pulling of the leg helps stretch the glutes and internally rotate the hips. This will open up the hip area further.

WHEN

Pre-training and playing

REPS

To feel. We suggest 6-8 repetitions on each side.