Warming-up in Lunge (one)
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Back, Hips, Thighs, Upper Arms
- Type
- Stretching
Warming-up in Lunge (one) is a dynamic bodyweight stretch that opens the hip flexors, mobilizes the hips and lower back, and loosens the thighs and groin with a single-leg lunge position. An optional arm reach or torso rotation also activates the upper arms and upper back, making it an efficient full-body primer before any lower-body or cardio session.
How to do the Warming-up in Lunge (one)
- 1Stand tall with feet hip-width apart and hands on your hips or at your sides.
- 2Take a controlled step forward with your right foot, landing heel-first, so your feet are roughly two to three feet apart.
- 3Lower your body until your right thigh is parallel to the floor and your left knee hovers just above the ground.
- 4Keep your torso upright and your front knee stacked directly over your ankle.
- 5At the bottom of the lunge, reach both arms overhead or extend them forward at shoulder height to engage the upper arms and open the chest.
- 6Optional: gently rotate your torso toward your front leg, holding for one to two seconds to deepen the hip and back stretch.
- 7Drive through your front heel to return to the starting position.
- 8Repeat for the desired number of reps on the right side, then switch to the left leg.
Form tips
- Keep your back knee off the floor by a few centimetres — letting it rest removes the active stretch from the hip flexor of the trailing leg.
- Press your front foot firmly into the ground throughout the movement; this stabilises the hip and increases the stretch in the rear hip flexor.
- Engage your core before you step forward so your lower back stays neutral rather than arching under the hip-flexor pull.
- Move fluidly and rhythmically rather than holding a static position; the dynamic nature of the warm-up increases blood flow and range of motion faster than a static hold.
- Perform the arm reach or rotation slowly and with control — rushing the upper-body component reduces its benefit and can cause balance issues.
Common mistakes
- Letting the front knee cave inward: this places harmful stress on the knee joint and reduces hip engagement — keep the knee tracking over the second toe.
- Leaning the torso forward over the thigh: forward lean compresses the hip joint instead of opening it, limiting the hip-flexor stretch you are trying to achieve.
- Taking too short a stride: a narrow step keeps the rear hip flexor slack and fails to produce the deep stretch across the thighs and groin that makes this warm-up effective.
- Rushing through the movement: moving too fast turns a mobility drill into a balance exercise and prevents the muscles from actually lengthening — pause briefly at the bottom.
- Skipping the arm component: omitting the overhead reach or rotation means the upper arms and upper back miss their warm-up, leaving those areas unprepared for pressing or pulling movements that follow.
Frequently asked questions
What muscles does the Warming-up in Lunge (one) stretch?
The primary areas stretched are the hip flexors of the rear leg, the quadriceps and groin of the front thigh, and the muscles of the lower back and hips. Adding the overhead arm reach also lengthens the triceps, shoulders, and upper-back muscles.
When should I do this exercise in my workout?
Do it at the very start of your session as part of a dynamic warm-up, before any resistance training or cardio. Performing it after a brief five-minute walk or light cardio raises muscle temperature first, which makes the stretch more effective and reduces injury risk.
How many reps should I do?
Aim for eight to twelve reps per leg for a thorough warm-up. You can perform one to two sets. Because this is a mobility drill rather than a strength exercise, the goal is progressive loosening, not fatigue.
Is this exercise good before squats or running?
Yes — it is excellent preparation for both. Before squats it opens the hip flexors and mobilises the thoracic spine so you can achieve a deeper, safer squat position. Before running it warms up the hip flexors, quads, and groin that are loaded heavily during each stride.
Can beginners do the Warming-up in Lunge (one)?
Absolutely. The movement requires no equipment and can be scaled by reducing the stride length or holding a wall for balance. Beginners should focus on keeping the torso upright and the front knee stable before adding the arm reach or rotation.
