Forward Lunge Forearm In

Workout Circuit: Warm Up

Forward Lunge Forearm In

Purpose:This is the #1 stretch in athletic training. The downward portion develops the flexibility of your hips, groin, hip flexors, torso and quads. The upward portion focuses on your hamstring
Quantity:1 set x 4-6 reps
Equipment:Just You!

Coaching Points

  • Lunge forward with your right leg, making sure your knee doesn't extend over your foot
  • Place your left hand on the floor (as far forward as your right foot) and balance yourself while keeping your left leg straight.
  • Try to place your elbow and forearm on the ground, inside your right foot, while keeping your left knee off the ground
  • Move your right arm outside your right foot, and straighten your legs, pushing your hips up.
  • Pull your right foot back and lift your toes off the ground to feel the stretch on your hamstrings.

If you are unable to easily put your forearm on the ground, simply stretch as far down as you can and place your right hand on the ground between your right foot and left hand.

These instructions are for the right leg. For the left leg, simply switch sides based on the instructions.

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Exercise Effectiveness
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Cardiovascular:
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Fat Loss:
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Core Strength:
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Muscle Size:
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Muscle Strength:
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Flexibility:
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Nice :-)

NaturalGuy06's picture
On August 19th, 2007 NaturalGuy06 says:

I've never stretched this far before it is awesome though I can feel it in all the right spots. Great job you guys.

I remember doing this one in

SithVixen's picture
On August 11th, 2007 SithVixen says:

I remember doing this one in school - without the inside knee push though. I like it, it's a great stretch.