Lateral Lunge Stretch
The Lateral Lunge Stretch is a lower-body mobility exercise designed to target the adductors (inner thighs) and improve hip flexibility. By shifting your weight to one side while keeping the other leg straight, it helps increase range of motion for lateral movements.
Iridium schedules this movement when your warmup preference is set to dynamic routines and the upcoming session requires significant hip adductor flexibility. Because this is a preparation drill, the AI excludes it from your Minimum Effective Volume calculations for the legs and glutes. The system may also automatically prune this exercise if your configured workout duration is too short to accommodate extensive mobility work.
Form Cues
- Step out wide to the side
- Push your hips back and down
- Keep the trailing leg completely straight
- Keep your chest lifted and spine neutral
- Keep both feet flat on the floor
- Don't let the heel of the bent leg lift off the ground
- Don't round your lower back
- Don't let the knee of the bent leg collapse inward
- Don't bend the knee of the stretching leg
Common Mistakes
- Lifting the heel of the working leg
- Rounding the spine forward
- Bending the trailing leg
- Not stepping out wide enough
- Allowing the knee to cave inward
Muscles Worked
This exercise primarily targets the adductors (inner thighs) of the straight leg, providing a deep stretch crucial for hip mobility. It also engages the glutes, quadriceps, and hip flexors of the bent leg to support your body weight and maintain the position.
Primary
Secondary
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