A multi-step lunge sequence combining a hip flexor stretch, adductor opening and thoracic rotation. Widely used as a full-body dynamic warm-up.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Standing tall, then step into a long forward lunge.
Step your right foot forward into a long lunge and place both hands on the floor inside the right foot.
Drop your right elbow toward the inside of your right ankle, keeping the back leg long.
Place the right hand back down, then rotate your chest and reach the right arm toward the ceiling.
Return the hand to the floor, shift your hips back to straighten the front leg for a brief hamstring stretch.
Step back to standing or forward into the next rep and repeat on the other side.
Breathing: Exhale as you sink into each position and inhale as you transition.
Keep the back knee off the floor if possible
Follow the reaching hand with your eyes
Squeeze the back glute to open the hip
Short lunge that limits the hip stretch
Rotating from the lower back instead of the upper back
Rushing between positions
Lower the back knee to the floor if balance or hip comfort is an issue.