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Lateral Lunge Stretch

Beginner

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Bodyweight lateral lunge that stretches adductors, hamstrings, and hip flexors to improve lower body flexibility and hip mobility; commonly used in warm-ups for better stability and injury prevention.

About Exercise

Equipment

Body Weight

Difficulty

2/5 • Beginner

Primary Muscle Groups

Adductors, Hamstrings

Secondary Muscles

Calves, Obliques, Abs

Popularity Score

Goals

Mobility

Stability

Training Style

Mobility Flow

Functional Training

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Adductors

9/10

Adductor Longus, Adductor Magnus

Hamstrings

8/10

Biceps Femoris, Semitendinosus

Hip Flexors

7/10

Iliopsoas

Quads

6/10

Rectus Femoris

Glutes

6/10

Glute Max, Glute Medius

Calves

4/10

Gastrocnemius

Obliques

4/10

External Obliques

Abs

3/10

Transverse Abdominis

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

30-60 seconds

How to Perform

Stand with feet shoulder-width apart, toes forward, core engaged, hands on hips or clasped in front.

Step out to one side with your foot, keeping toes forward.
Bend the stepping knee and push hips back to lower until thigh is parallel to ground.
Keep the other leg straight with foot flat on floor.
Hold the stretch in inner thigh for 2-3 seconds.
Push off the bent leg foot to return to start.
Alternate sides for reps.

Coaching Tips

Form Cues

Knee tracks over toes
Keep chest upright
Push hips back
Heel stays planted
Core tight
Straight leg extended

Breathing

Inhale as you lower into the lunge, exhale as you return to standing while bracing core.

Tempo

3-2-1

Range of Motion

Lower until bent thigh is parallel to ground or as deep as flexibility allows, with straight leg extended and inner thigh stretched, knee aligned over toes.