Lateral Lunge Stretch
Loosen tight hips & improve flexibility! The Lateral Lunge Stretch targets inner thighs & groin for better range of motion.
The Lateral Lunge Stretch mainly works the hip adductors (inner thighs), with help from the glutes & hips, hamstrings and quads. No equipment needed: it uses just your bodyweight.
Lateral Lunge Stretch Muscles Worked
Primary
Hip Adductors
Secondary
Glutes (gluteus maximus); Hamstrings; Quads (quadriceps femoris)
Lateral Lunge Stretch Variations and Alternatives
How to do the Lateral Lunge Stretch
Begin by standing upright with your feet positioned wider than shoulder-width apart and your toes pointing slightly outward.
Shift your weight to one side as you bend that knee and push your hips back. Keep the other leg straight with the foot firmly planted on the ground.
Lower your body into a side lunge position, keeping your back straight and your head facing forward. You should feel a stretch on the inner thigh of your straight leg.
Place your hands on the bent knee to ensure balance and enhance the stretch.
Hold the stretch for 15-30 seconds, breathing deeply and relaxing into it.
Slowly push yourself back to the starting position and repeat the stretch on the opposite side.
Perform the stretch 2-3 times on each side.
Maintain proper form by keeping the bent knee in line with the foot, avoiding letting the knee go past the toes to prevent undue stress on the knee joint. Keep the body upright and the core engaged throughout the stretch.
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Lateral Lunge Stretch FAQs
What muscles does the Lateral Lunge Stretch work?
The Lateral Lunge Stretch mainly works the hip adductors (inner thighs), with help from the glutes & hips, hamstrings and quads. The main muscles are the hip adductors.
What equipment do you need for the Lateral Lunge Stretch?
None. The Lateral Lunge Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lateral Lunge Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lateral Lunge Stretch variations and alternatives?
Similar exercises include the Single-Leg Flexion Abduction Stretch, Adductor Coronal Plane Stretch, Adductor Sagittal Plane Stretch and Adductor Transverse Plane Stretch.
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