Standing Lunge Slides
Standing Lunge Slides
Muscle Group Stretched: Hip Flexors
Muscle Group Strengthened: Hip Flexors, Quads
Type of Stretch: Active Dynamic
Difficulty: All Levels
Suggested Prerequisites: n/a
This active variation of a classic standing lunge is a great strengthener for our hip flexors and quads, working on strengthening the muscles in the front of our hip from their mid-range to their end-range lengthened position.
How To
You will want to be able to slide your foot for this exercise, so wearing socks on a floor, or using sliders can help.
Step 1
Start standing with your hand resting on a chair or a wall for balance (optional, but helpful!).
Step 2
Keeping your hips square (hip bones pointing forwards) and torso lifted (shoulders stacked on top of the hips), Slide one leg straight back into a standing lunge. The front knee will bend, and the back leg should stay straight as you slide the ball of your foot backwards, keeping your heel lifted. You should be feeling a stretch in the front of the back leg hip (those are your hip flexors).
Step 3
Once you’ve slid out into the deepest standing lunge you can comfortably hold with good form (torso lifted, hips square, back leg straight), engage the muscles in the front of the back leg hip by pressing your back foot forwards, sliding it along the floor back to the starting position next to the front foot. Make sure to keep your torso lifted! Don’t let your chest lean forwards as you start pulling the back leg forwards.
Repeat for 8-12 reps.
Modifications
Need to make it easier?
Practice in a doorway, or between two chairs to brace each hand against them to balance as you pull the back leg forwards to standing.
Allow a small bend in the back knee.
Want to make it harder?
Take your hands off the chair/wall support and try to slide in and out of your lunge without using your arms to help.
