The side lunge stretch is a wide-stance standing stretch where you shift your weight to one bent leg while keeping the other leg straight. It deeply stretches the adductors (inner thigh) of the extended leg and provides a glute stretch on the bent leg side. It is dynamic, functional, and an excellent warm-up.
Muscle Group
Adductors, Hips, Thighs
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Deeply stretches one adductor at a time
- Combines hip and inner-thigh flexibility
- Functional dynamic stretch
- Excellent warm-up or cool-down
- No equipment needed
- Builds hip mobility for squats
How to perform
- Stand with feet wider than shoulder-width apart, toes pointing forward.
- Place your hands at your chest or on the floor in front for support.
- Shift your weight to your right leg by bending your right knee and sitting back on that side.
- Keep your left leg completely straight with the foot flat on the floor.
- Lower your hips as low as comfortable. Feel the deep stretch through your left inner thigh.
- Keep your chest up and back flat.
- Hold for 20 to 30 seconds. Breathe deeply.
- Shift to the opposite side and repeat.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hip Flexors
Primary
Hamstrings
Primary