Warming-up in Lunge (six)

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

1. 1Stand tall with feet hip-width apart and hands relaxed at your sides.
2. 2Step your right foot forward into a lunge, lowering your left knee toward the floor until both knees are bent at roughly 90°. Keep your torso upright. This is your base position for all six moves.
3. 3Position 1 — Hip sink: Press your hips gently downward to open the front of the left hip. Hold 2–3 seconds.
4. 4Position 2 — Thoracic rotation: Place both hands on your right thigh and rotate your torso to the right, reaching your right arm overhead toward the ceiling. Hold 2–3 seconds.
5. 5Position 3 — Side reach: Return to center and extend your left arm up and over to the right, stretching the left side of your waist. Hold 2–3 seconds.
6. 6Position 4 — Elbow drop: Lower your right elbow to the floor inside your right foot, opening the hip further. Hold 2–3 seconds.
7. 7Position 5 — Hamstring shift: Straighten your right leg and hinge your hips back with a flat back to stretch the back of the right thigh. Hold 2–3 seconds.
8. 8Position 6 — Rotation return: Rebend the right knee, rotate your torso back to center, and push through your right foot to return to standing.
9. 9Repeat the full six-position flow on the left side, stepping the left foot forward.

Form tips

• Move through each position slowly and with intention — this is a mobilization drill, not a competition for depth. Gradual, controlled transitions yield more range of motion than rushed ones.
• Keep your front knee tracking over your second toe throughout; do not let it cave inward, especially during the hip sink and elbow drop positions.
• Exhale as you move into each stretch and inhale as you transition to the next position to help the body release tension progressively.
• If your back knee is uncomfortable on a hard floor, place a folded mat or towel under it for padding.

Common mistakes

• Collapsing the front knee inward during the hip sink and elbow drop — this adds lateral stress to the knee and limits the hip-opening effect the drill is designed to create.
• Rushing between positions without pausing — skipping the 2–3 second holds means connective tissue does not have time to lengthen, significantly reducing the warm-up benefit.
• Rounding the lower back during the hamstring shift — a curved spine moves the stretch out of the back of the thigh and into the lumbar area, increasing strain on the lower back.
• Planting the back foot with toes pointing to the side — this misaligns the hip and makes the thoracic rotation and side-reach positions asymmetrical and less effective.
• Standing up between positions — resetting your footing after each move interrupts the flow and shortens the accumulated mobilization effect of the sequence.

Frequently asked questions