Lunge Rotation Stretch
This lower-body stretch targets your glutes, hip flexors and adductors. Watch the demo video, then follow the tips below.
Rep Range
Time Based
How to do Lunge Rotation Stretch
Begin in a forward lunge position with one foot forward, the knee bent at about 90 degrees, and the other leg extended straight behind. Ensure your forward knee is aligned with your ankle. Place the inside hand (relative to your forward foot) on the ground next to the foot, fingers pointing forward. Engage your core for stability. With a firm base in your grounded hand, rotate your upper body towards the side of the forward leg, lifting the outside arm towards the ceiling. This motion should create a straight line from the grounded hand through the raised hand. Look up towards your raised hand, ensuring your neck remains relaxed. The rotation should primarily come from the thoracic spine (mid-back) rather than the lumbar (lower back). Hold this stretch for a few seconds, feeling a stretch through your mid-back and the hip flexor of your extended leg. Return to the starting position and repeat on the opposite side.
Common mistakes
Allowing the forward knee to drift past the toes, which can put undue stress on the knee joint. Rotating from the shoulders only, rather than getting a full thoracic rotation. Forcing the rotation beyond your comfort or flexibility range.
Breathing
Inhale deeply in the starting position. Exhale as you rotate and lift your arm upward. Inhale again when returning to center, and exhale as you transition to the other side.
Muscles worked
Primary Focus Area
Glutes, Hip Flexors, Adductors, Spinal, Serratus Anterior
