Reach Lunge
Open up your hips and improve spinal mobility with the Reach Lunge. This dynamic stretch combines lower-body strength with thoracic rotation for better athletic performance and flexibility.
The Reach Lunge is a compound exercise that mainly works the glutes & hips and quads, with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.
Optional Equipment
Reach Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Obliques; Hamstrings
How to do the Reach Lunge
Setup
Stand upright with feet hip-width apart.
Execution
Step forward into a deep lunge, ensuring the lead knee is bent at roughly 90 degrees and the back knee is just above the floor.
Place the hand opposite to the lead leg on the ground, keeping your back straight and core engaged.
Inhale as you extend the arm on the same side as your lead leg vertically toward the ceiling, rotating your torso.
Focus on rotating from the mid-back (thoracic spine) rather than just pushing your shoulder.
Maintain a stable base throughout the movement.
Exhale as you return your hand to the starting position on the floor, then step back to standing.
Alternate sides for each repetition.
Reach Lunge FAQs
What muscles does the Reach Lunge work?
The Reach Lunge mainly works the glutes & hips and quads, with help from the core and hamstrings. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Reach Lunge?
None. The Reach Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Reach Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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