Warming-up in Lunge (five)
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Back, Hips, Thighs
- Typ
- Stretching
Warming-up in Lunge (five) is a dynamic bodyweight stretching drill that opens the hips, mobilizes the lower back, and lengthens the thigh muscles by holding a deep lunge for a five-count before alternating sides. It works well as a warm-up or cool-down movement to improve lower-body mobility and prepare the hips and back for more demanding exercise.
Warming-up in Lunge (five): So führst du sie aus
- 1Stand tall with your feet hip-width apart, hands on your hips or held in front of you for balance.
- 2Step one foot forward into a long lunge, lowering your back knee toward the floor so both knees form roughly 90° angles.
- 3Keep your front foot flat on the ground, your torso upright, and your hips squared forward.
- 4Hold the bottom position for a five-count (approximately five seconds), breathing steadily and sinking a little deeper with each exhale.
- 5On the fifth count, gently press your hips forward and down to deepen the hip flexor and thigh stretch.
- 6Push through your front foot to return to standing.
- 7Step the opposite foot forward and repeat the five-count hold on the other side.
- 8Continue alternating sides for the prescribed number of repetitions.
Technik-Tipps
- Keep your front knee tracking directly over your second toe throughout the hold — avoid letting it cave inward.
- Tall torso throughout: resist the urge to hunch forward, as upright posture maximizes the hip flexor and back stretch.
- Use your exhale to progressively relax deeper into the lunge rather than forcing the stretch with muscle tension.
- If balance is an issue, lightly touch a wall or hold a stable surface while you build hip mobility.
Häufige Fehler
- Taking too short a step, which reduces hip flexor stretch and puts excessive pressure on the front knee.
- Letting the back heel stay lifted and the back leg passive — grounding the back shin and engaging the rear leg increases hip-flexor tension and stability.
- Rounding the lower back, which shifts the stretch away from the hips and thighs and can cause discomfort in the lumbar spine.
- Rushing the hold without actually counting to five, turning a controlled stretch into a quick lunge that provides little mobility benefit.
- Letting the front knee drift far past the toes under load, which places avoidable shear force on the knee joint.
Häufig gestellte Fragen
What body areas does Warming-up in Lunge (five) target?
It primarily targets the hips, thighs, and back. The five-count hold gives the hip flexors, quadriceps, and lower back time to relax and lengthen before more intense activity.
Is this drill suitable for beginners?
Yes. Because it uses only body weight and progresses at your own pace, it is safe for most fitness levels. Beginners can shorten the stance or lightly hold a wall for balance while building hip mobility.
How many repetitions should I do as a warm-up?
5–10 alternating reps per side is a practical warm-up dose. For a dedicated mobility session, 2–3 sets of 8–12 reps per side will provide a more thorough stretch.
When is the best time to do this exercise?
It works well at the start of a lower-body workout to warm up the hips and back, or at the end as a cool-down stretch. It can also be used as a standalone mobility drill on rest days.
What exercises are good alternatives to the Warming-up in Lunge (five)?
Similar hip-opening warm-up drills include the walking lunge, kneeling hip flexor stretch, and world's greatest stretch. All target the hips and thighs with body weight and require no equipment.
