Deep Dorsi Flexion Lunge
Improve hip mobility with the Deep Dorsi Flexion Lunge! Stretch your hip flexors and glutes with this effective exercise.
The Deep Dorsi Flexion Lunge mainly works the glutes & hips and quads, with help from the hip adductors (inner thighs) and core. No equipment needed: it uses just your bodyweight.
Deep Dorsi Flexion Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hip Adductors; Abdominals (rectus abdominis)
Deep Dorsi Flexion Lunge Variations and Alternatives
How to do the Deep Dorsi Flexion Lunge
Positioning:
Start by standing up straight with your feet hip-width apart.
Take a big step forward with your right foot, positioning it about two to three feet in front of you. Ensure that your right knee is directly above your right ankle.
As you lunge forward, lower your left knee towards the ground. Your left foot can rest on the top of your foot (dorsiflexion) or can be laid flat.
Keep your torso upright and engage your core for stability.
Movement:
While in the lunge position, gently push your hips forward. You should feel a stretch in your left hip flexor and right glute.
Hold this position for 15 to 30 seconds, breathing deeply and maintaining good posture.
For a deeper stretch, try lifting your left foot off the ground and pulling it towards your glutes. This engages more muscles and increases the stretch in the hip flexor.
After holding, step back to your starting position.
Repeat on the opposite side by stepping forward with your left foot and lowering your right knee toward the ground.
Perform 2 to 3 sets on each side.
Tips:
Ensure your front knee does not extend past your toes to avoid strain.
Keep your movements slow and controlled.
Focus on your breath to help deepen the stretch.
Deep Dorsi Flexion Lunge FAQs
What muscles does the Deep Dorsi Flexion Lunge work?
The Deep Dorsi Flexion Lunge mainly works the glutes & hips and quads, with help from the hip adductors (inner thighs) and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Deep Dorsi Flexion Lunge?
None. The Deep Dorsi Flexion Lunge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Deep Dorsi Flexion Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Deep Dorsi Flexion Lunge variations and alternatives?
Similar exercises include the Deep Lunge Circle, Deep Thoracic Lunge Stretch, Deep Lunge to Hamstring Stretch and Head-To-Floor Deep-Squat.
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