Standing Side Lunge Stretch

Standing side lunge stretch is a great exercise that helps stretch and strengthen the muscles in the inner thighs , hips and glutes . This exercise is excellent for increasing flexibility in the hips and thighs, while improving balance and stability in the lower body.

Correct execution and technique

How to perform the standing side lunge stretch correctly:

  1. Stand upright with your feet hip-width apart and your hands on your hips or in front of your chest for balance.
  2. Take a large step to the side with your right foot, keeping your left foot planted on the floor.
  3. Slowly bend your right knee and push your hips back as if you are sitting back in a chair. Keep your left leg straight, and feel a stretch in the inside of your left thigh.
  4. Make sure the knee of the bent leg does not go past the toes and keep the upper body straight.
  5. Hold the stretch for 20-30 seconds, then repeat on the opposite side.

Common mistakes

Here are some common mistakes to avoid:

  • Lunge too narrow: If you take too little step to the side, you will not get the full effect of the stretch. Make sure to take a wide enough step.
  • Leaning forward body: Keep the upper body upright throughout the exercise to prevent incorrect strain on the back.
  • Tension in the shoulders: Make sure the shoulders are relaxed during the stretch to avoid unnecessary stress.

Modifications and variants

To adapt the stretch to your level, try these variations:

  • Support against a wall: If you have problems with your balance, you can use a wall for support.
  • Weighted side lunge: To increase the intensity, you can hold dumbbells in your hands or a kettlebell in front of your chest.

Video demonstration

Here is a video demonstrating the correct execution of the standing side lunge stretch:

Number of repetitions and sets

Perform 10-15 repetitions on each side, repeating 2-3 times to improve hip flexibility and leg strength.

Breathing technique

Breathing plays an important role in getting the most out of the stretch:

  • Breathe in deeply before entering the lung.
  • Exhale as you bend the knee and lower the hip to deepen the stretch.
  • Maintain even breathing throughout the movement to promote relaxation and stability.
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