Active Lunge Rocks with a Band
Flexopedia > Quads & Hip Flexors
Active Lunge Rocks with a Band
Muscle Group Stretched: Quads, Hip Flexors
Muscle Group Strengthened: Quads
Type of Stretch: Active Dynamic
Difficulty: Intermediate
Suggested Prerequisites: Can pull your foot close to your butt in a lunge with no knee discomfort
This is a “mean” (I say “mean” because hoooo boy is it a challenge!) active deep lunge exercise that works on strengthening our quads while they’re in a deeply stretched position. I like to pair this drill with lunge rocks with a block as a compliment to hit the muscles on the other side of the joint as well.
How To
Step 1
Start kneeling, and loop a miniband around one leg between the ankle and the top of your thigh (if you don’t have a miniband, you can tie a regular resistance band into a smaller loop). Step back into a kneeling lunge with your lassoed leg in back (knee on the floor) and free leg in front (knee stacked on top of the ankle). Lift your chest so your torso is upright.
Step 2
Engage your quads in the back leg by lightly kicking your ankle into the band. Keep that tension in the band (keeping kicking into it) as you slowly rock your hips forwards and backwards. You should be feeling a stretch in the back leg quads (front of the thigh) and hip flexors (front of the hip), as well as a strong squeeze through the quads.
Continue to keep the back ankle pressing into the strap as your rock your hips for 10-30 seconds.
Modifications
Need to make it easier?
Use a less stiff resistance band. This will let you kick the back foot farther away, lessening the intensity of the quad stretch (if the band starts to slip down the back thigh, you can hold it in place with your hands).
Want to make it harder?
Use a narrower band, or knot your current band to make it narrower. The closer we keep the heel to the butt, the deeper the quad stretch (and the more challenging it is to contract our quads).
Related Content
Flexopedia: Active Lunge Rocks with a Block
Flexopedia: Quad-Focused Lunge Rocks
Blog Post: Advanced Quad and Hip Flexor Stretches for Contortion
Blog Post: 7 Oversplit Preparation Drills for Active Front Split Flexibility
