Warming-up in Lunge (four)

How to do the Warming-up in Lunge (four)

1. 1Stand tall with your feet hip-width apart and your arms at your sides.
2. 2Step your right foot forward into a deep lunge, lowering your left knee toward the floor while keeping your torso upright — this is your starting position for all four movements.
3. 3Position one — hip flexor reach: press your hips gently forward and downward, then extend both arms overhead, holding for two to three seconds to open the front of the hip.
4. 4Position two — thoracic rotation: place both hands behind your head and rotate your upper body to the right, following your right elbow toward the ceiling; hold briefly, then return to center.
5. 5Position three — lateral side bend: reach your left arm up and over toward the right, creating a long arc through your left side body; hold for two to three seconds, then return upright.
6. 6Position four — hamstring reach: straighten your right leg by shifting your hips back over your left knee, flex your right foot, and hinge forward from the hips to feel a stretch along the back of the right thigh; hold briefly.
7. 7Return to the upright lunge position after completing all four positions on the right side.
8. 8Step your right foot back to the starting stance, then step your left foot forward and repeat the entire four-position sequence on the left side.
9. 9Complete two to three rounds per side as part of your warm-up.

Form tips

• Keep your front knee tracking over your second toe throughout all four positions — avoid letting it cave inward as you rotate or reach.
• Move with controlled, deliberate intent through each position rather than rushing; the goal is to feel a gentle stretch and increase joint temperature, not to force range of motion.
• Breathe out as you deepen into each position and breathe in as you return to neutral — using breath helps release tension and improves mobility.
• Keep your back knee low but hovering just off the floor during the hip flexor and rotation positions to maintain hip flexor length without putting pressure on the kneecap.
• Engage your core lightly throughout all four positions to protect the lower back, especially during the side bend and thoracic rotation.

Common mistakes

• Rushing through the four positions: moving too quickly prevents the muscles and joints from actually loosening, defeating the purpose of the warm-up and reducing the range of motion benefit.
• Letting the front knee collapse inward: valgus collapse during rotation or the side bend stresses the knee joint and trains a faulty movement pattern that carries into heavier exercises.
• Hyperextending the lower back during the hip flexor reach: arching excessively through the lumbar spine compresses the vertebrae instead of lengthening the hip flexors, which are the intended target.
• Placing the back knee directly on the floor with full bodyweight: resting the kneecap on hard flooring under load can cause pain; hover the knee or use a mat if needed.
• Skipping the hamstring reach position: omitting position four leaves the back of the thigh unprepared, which can limit depth in subsequent squats or lunges and increase the risk of a hamstring strain.

Frequently asked questions