Warming-up in Lunge (seven)

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

1. 1Step your right foot forward into a deep lunge, lowering your left knee toward the floor and keeping your right shin vertical.
2. 2Place both hands flat on the floor on either side of your right foot to establish your base position.
3. 3Rotate your right arm up toward the ceiling, opening your chest and turning through your upper back — hold briefly, then return your hand to the floor.
4. 4Bring your right elbow down toward the inside of your right foot, deepening the hip flexor and inner-thigh stretch — hold briefly.
5. 5Press your right hand into the floor and reach your left arm straight overhead, creating a lateral lean through your waist — hold briefly.
6. 6Place both hands back on the floor, then shift your hips back to straighten your right leg and stretch the right hamstring — hold briefly.
7. 7Return to the deep lunge position and raise both arms overhead, reaching up to open the shoulders and extend the thoracic spine — hold briefly.
8. 8Lower your arms and rotate your torso to the right, extending your right arm behind you at shoulder height to stretch the back and waist — hold briefly.
9. 9Return to the starting position, then switch legs and repeat the full seven-position sequence on the left side.
10. 10Complete the desired number of rounds on each side before moving into your main training session.

Form tips

• Move between positions slowly and with control — this is a mobility drill, not a race, so rushing reduces the effectiveness of each stretch.
• Keep your front shin as close to vertical as possible throughout the sequence to protect the knee and maintain a stable base.
• Breathe out as you move into each new position; exhaling gently helps release tension in the muscles being stretched.
• If your back knee is uncomfortable on the floor, place a folded mat or towel underneath it for padding.
• Focus on rotating through your thoracic spine during the twist movements rather than cranking through the lower back.

Common mistakes

• Letting the front knee cave inward or travel well past the toes, which reduces hip stability and increases stress on the knee joint.
• Rushing through the positions without pausing, which prevents the muscles from releasing and turns a stretch into a passing movement.
• Rounding the lower back heavily during the reach movements, which shifts the stretch away from the intended areas and can create lumbar discomfort.
• Planting the back foot too close to the front foot, resulting in a narrow lunge that limits hip flexor range and makes balancing through the sequence difficult.
• Only performing the sequence on one side, which leaves the non-dominant hip and shoulder underwarmed and creates an asymmetric preparation before training.

Frequently asked questions