Quad-Focused Lunge Rocks

Intermediate
Written By Danielle Enos (Dani Winks)

Flexopedia > Quads & Hip Flexors

Quad-Focused Lunge Rocks

Muscle Group Stretched: Quads, Hip Flexors

Muscle Group Strengthened: n/a

Type of Stretch: “Passive” Dynamic*

* while this drill is technically not passive (it does require engagement to rock the hips forwards and backwards), we aren’t actively pushing into the end ranges in a real “strengthening” capacity

Difficulty: Intermediate

Suggested Prerequisites: Can pull your foot close to your butt in a lunge with no knee discomfort

Adding the foot-to-butt pull turns a classic kneeling lunge into a potentially intense quad stretch. Adding some gentle movement forwards and backwards not only teaches our nervous system that we have control in this deep stretch, it also varies the amount of stretch we’re getting in our rectus femoris (the long quad muscle that crosses the knee and hip joint).

I like doing mobilization drills like these before I do longer static holds to ease my body into the more challenging range of motion.

How To

Step 1

Start in a kneeling lunge with your hips square, and torso lifted. Grab your back ankle and pull your back heel towards your butt.

Step 2

Keeping your torso lifted and back foot pulled in towards your butt (we want to maintain the intensity of the quad stretch throughout), slowly rock your hips forwards and backwards. You should be feeling a stretch in the front of the back leg hip (hip flexors) and thigh (quads).

Continue rocking your hips for 20-30 seconds.

Modifications

Need to make it easier?

Don’t squeeze your foot in as much. The farther the foot is from your butt, the easier this stretch is for your quads.

Place your back foot against the wall like as in the couch stretch. Then when you rock your hips, since your foot is anchored against the wall instead of moving with your hips, it will increase and decrease the intensity of the quad stretch.

Want to make it harder?

Make it active by kicking into a band or squeezing a yoga block to your butt.

 
 
Danielle Enos (Dani Winks)

Dani is a Minneapolis-based flexibility coach and professional contortionist who loves sharing her enthusiasm for flexibility training with the world.

https://www.daniwinksflexibility.com
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Active Lunge Rocks with a Block
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