Lunge to Lateral Reach
The Lunge to Lateral Reach is a dynamic bodyweight exercise that combines a forward lunge with an overhead side bend to improve full-body mobility. This multi-planar movement targets the legs and glutes while actively stretching the hip flexors and obliques.
Since this exercise is often used for mobility and recovery, the AI analyzes your recent workout intensity and sleep data to determine if you need this active recovery movement to alleviate hip tightness. By tracking your RPE and stability feedback, the app learns your balance thresholds and can regress the movement if your recovery scores indicate central nervous system fatigue. Additionally, if you've historically logged lower back stiffness, the AI prioritizes this multi-planar movement to improve your functional range of motion.
Form Cues
- Step forward into a stable lunge with feet hip-width apart
- Squeeze the glute of your back leg to stabilize the hips
- Reach the arm opposite your front leg up and over your head
- Exhale as you reach laterally to deepen the stretch along your side
- Push off the front heel to return to the starting position
- Don't let your front knee collapse inward past your big toe
- Don't arch your lower back excessively as you reach overhead
- Don't allow your back knee to smash into the floor
- Don't twist your torso; keep your shoulders and hips square forward
- Don't rush the movement; focus on balance and control
Common Mistakes
- Hyperextending the lower back
- Twisting the torso instead of side-bending
- Taking too narrow of a step
- Collapsing the front knee inward
- Holding breath during the reach
Muscles Worked
This exercise primarily strengthens the quadriceps and glutes through the lunging motion while simultaneously targeting the obliques and intercostals during the lateral reach. It is particularly effective for lengthening the psoas and hip flexors of the trailing leg, making it an excellent dual-purpose movement for strength and mobility.
Primary
Secondary
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