Banded Kneeling Lunge Foot Fishtails
Flexopedia > Hip Flexors & Hip External Rotation
Banded Kneeling Lunge Foot Fishtails
Muscle Group Stretched: Hip Flexors
Muscle Group Strengthened: Hip External Rotators
Type of Stretch: Active Dynamic
Difficulty: All Levels
Suggested Prerequisites: none
This lunge variation adds an extra challenge of engaging our hip external rotators while we’re in a hip flexor stretch. Working on our hip rotation in this position not only makes the hip flexor stretch more challenging (because we’re adding movement!), but it also helps strengthen our external rotators. This is a great drill for students working to improve their “turn out” (standing hip external rotation).
Shoutout to Dr. Jen Crane (@cirque_physio) for teaching me this drill - I love love love it!
How To
You’ll need a long stretchy resistance band for this drill. I use a superband, but you can tie a knot in a long TheraBand to make a loop as well.
You’ll also want to be able to pivot the back knee on the floor, which might be more comfortable if you add some padding under the knee.
Step 1
Start in a kneeling lunge position. Take a long looped stretchy band and loop it between your front ankle and your back foot (flexing the foot to help hold the band in place). Make sure the band is going around the outside of the back leg, and not between your thighs.
Once you’ve got the band set up, adjust your stance so that you’re feet are far enough apart that you’re feeling a stretch in the front of the back leg’s hip (in your hip flexors).
Step 2
Keeping your torso lifted, and both hip bones “square” (pointing forwards), use your back knee as a pivot point as you rotate your back thigh towards the outside, “fishtailing” your back foot/shin across your body. You should be pushing the inside of the back foot into the resistance band against resistance (so make sure the band isn’t between your thighs and helping you make this stretch easier - the point of the band is to make it harder!).
Make sure your hips aren’t opening out to the side as you rotate your thigh outwards. Only the leg should be moving, not your pelvis.
Step 3
Rotate your thigh back towards a neutral position (facing forwards), bringing your back foot back in line with the back knee.
That’s one rep. Repeat for 8-12 reps.
Modifications
Need to make it easier?
Lose the band. Go through this “fishtailing” motion just using your own bodyweight.
Want to make it harder?
Choose a stiffer resistance band.
Related Content
Flexopedia: Kneeling Lunge
Flexopedia: Kneeling Lunge with Hip Flexor Contract-Relax (PNF)
Blog Post: Help! My Knee Hurts in a Lunge
Blog Post: 6 Exercises for Hip Internal and External Rotation
