Side Lunges Stretch
BWBodyweightUnilateralStretch
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The Side Lunges Stretch is a bodyweight, unilateral exercise that involves stepping laterally into a deep lunge position while keeping one leg extended straight, then shifting weight to stretch the inner thigh and posterior chain. Its primary purpose is to improve hip mobility, flexibility in the posterior thighs (hamstrings), and groin muscles, enhancing lateral movement and reducing injury risk. Athletes, fitness enthusiasts, or anyone with tight hips benefit most from this simple, equipment-free stretch performed on one side at a time.
How to Perform Side Lunges Stretch
- 1Stand tall with feet together, hands on hips or at sides, core engaged, and gaze forward.
- 2Take a wide step to the right with your right foot, turning it slightly outward while keeping the left leg straight.
- 3Bend your right knee and push your hips back, lowering into a side lunge until you feel a stretch in the left posterior thigh.
- 4Inhale as you descend into the lunge, keeping your torso upright and chest open.
- 5Hold the stretch for 20-30 seconds, breathing deeply and evenly to deepen the sensation in the left hamstring.
- 6Exhale as you push through your right heel to return to the starting position with feet together.
- 7Switch sides by stepping wide to the left and repeat steps 3-6.
- 8Key form tips: Keep the non-working leg straight with toes pointing forward; avoid rounding the back or letting the knee cave inward; stay tall through the torso. Common mistakes: Bending the straight leg, leaning forward, or not stepping wide enough to feel the stretch.
