Lunge & Stretch
Lengthen and strengthen! This exercise improves flexibility & builds lower body strength. Feel the stretch!
The Lunge & Stretch mainly works the quads and glutes & hips, with help from the hip adductors (inner thighs) and core. No equipment needed: it uses just your bodyweight.
Lunge & Stretch Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hip Adductors; Abdominals (rectus abdominis)
Lunge & Stretch Variations and Alternatives
How to do the Lunge & Stretch
Stand tall with your feet together and arms at your sides or hands clasped in front of you.
Take a large step forward with one foot, ensuring that you maintain balance.
Lower your hips down toward the floor, bending both knees to create two right angles with your legs. The front knee should be directly above the front ankle, and the back knee should be hovering above the floor.
Keep your upper body straight, shoulders back, and chest up. Engage your core for additional stability.
Press down through the heel of your front foot while keeping the back leg straight and engaged. You should feel a stretch in the hip flexor and quadriceps of your back leg.
Hold the stretch for 15-30 seconds, breathing deeply and maintaining an upright posture.
Carefully push back to the starting position and repeat the stretch with the opposite leg.
Ensure your back is straight and you're not leaning too far forward or back. Your focus should be on a gentle stretch, not pain, so adjust the depth of the lunge accordingly.
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Lunge & Stretch FAQs
What muscles does the Lunge & Stretch work?
The Lunge & Stretch mainly works the quads and glutes & hips, with help from the hip adductors (inner thighs) and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Lunge & Stretch?
None. The Lunge & Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lunge & Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lunge & Stretch variations and alternatives?
Similar exercises include the Alternating Sprinter Lunge, Forward Lunge Pulse, Couch Stretch and Deep Dorsi Flexion Lunge.
Training calculators
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