How to Do Lunge Stretches

Lunge stretches are essential for anyone involved in sports or martial arts and are also a part of stretching routines for aerobic workouts. Lunges are excellent for stretching the quadriceps and hamstrings while also strengthening the legs.The biggest mistake beginners make is bouncing too hard. Athletes can get away with bouncing harder during lunges because these physically fit people already have strong legs and supple joints, which help prevent injury. Beginners should start out slowly and gently or else risk a pulled hamstring.

Things You'll Need

  • Comfortable clothing
Show More

Instructions

    • 1

      Warm up your leg muscles by walking. It is sufficient to simply walk in place for five minutes. You should not skip this step. If you do lunge stretches without warming up your leg muscles first you run a higher risk of injury.

    • 2

      Stand with your legs shoulder width apart and breathe normally. Your arms can be resting naturally by your side or you can hold them in a fight-ready position (fists in front of your face).

    • 3

      Step forward with your right foot as far as you can step and bend your knee, shifting much of your weight onto that knee. Your right foot should be flat on the floor with your toes pointing forward. Your left leg should be stretched out behind you, the left foot pointing slightly to your left side.

    • 4

      Place your hands on your right knee and, while exhaling, bend your knee more so your body is closer to the floor. Your back should be straight and your gaze focused in front of you.

    • 5

      Bounce very gently and slowly to stretch the muscles. You should feel a slight pull in the groin, the right hamstring, and the quadriceps of both legs. If you feel pain, you have overextended and need to stop.

    • 6

      Bring your right leg back to the starting position. Now do the same lunge stretch with the left leg. Do as many sets as you feel comfortable with at first. If you are just starting out, you can just start with two sets of lunge stretches the first day and then increase the number of sets gradually over your first week.