May 11th, 2023 5:09 PM Mr. Q Categories: Stretching
The lunge reach is a stretch that targets the hip flexors, quadriceps, hamstrings, and calves while also improving core stability and balance. This stretch is ideal for athletes or people who spend a lot of time sitting.
- Begin in a lunge position with your front foot flat on the ground and your back leg extended behind you, resting on the ball of your foot.
- Keep your back straight, engage your core, and place your hands on your hips.
- Slowly lower your hips towards the ground, keeping your front knee above your ankle.
- As you lower your hips, reach your arms overhead, stretching through your fingers.
- Hold the stretch for 20-30 seconds, then return to the starting position and repeat on the other side.
How to reduce the difficulty: To reduce the difficulty of this stretch, you can place your hands on your front thigh instead of reaching overhead. You can also reduce the range of motion by not lowering your hips as far towards the ground.
How to increase difficulty: To increase the difficulty of this stretch, you can hold a light weight in each hand while reaching overhead. You can also add a twist to the stretch by turning your torso towards the front leg.
Reps: Beginner: 2 sets of 10-15 seconds per side Intermediate: 2-3 sets of 20-30 seconds per side Advanced: 3 sets of 30 seconds per side
Estimated time for exercise: 1-2 minutes
Body Group:Full Body
Muscle Group(s):Abdominals, Hamstring, Quadriceps, Shoulders
Secondary:Hamstrings, Glutes, Deltoids , Rectus Abdominis