Dynamic Side Lunge Stretch

As the name implies, dynamic side lunges involve constant, repetitive lunging from side to side. As with any dynamic stretch, the point is to keep moving in a controlled manner, gradually increasing joint range of motion. As part of a pre-workout stretch routine, lateral lunges stimulate, lengthen and loosen your inner thigh muscles, which preps the groin area for intense physical activity. Join the ranks of soccer players, track-and-fielders and gymnasts who kick off their training sessions with this fantastic lower-body stretch.

  1. Advantages

    • Think of dynamic side lunges as a gentle wake-up call for your hips and inner thighs. As you shift your weight from side to side, you're sending blood and oxygen to your groin area, including the adductor brevis, adductor longus, adductor magnus, pectineus and gracilis muscles. The easy, flowing lateral movement opens up your hips, which translates into increased joint range of motion and better sports performance. By warming groin muscle tissue, you increase muscle pliability, which might lower your risk of groin strain when you get to the meat of your workout. And unlike their static-lunge counterparts, dynamic lunges don't impair explosive power, so you won't lose power when you need it most.

    Technique

    • To perform side lunges, stand with your feet more than shoulder-width apart with your toes angled slightly outward. Keeping your spine straight, shift your hips to the right and bend your right knee into a lunge, letting your buttocks jut back slightly. Keep your left knee relatively straight and your right knee over your right instep. Hold for two counts, and then shift your hips to the left, extending your right leg and bending your left knee over your left instep. Hold for two counts. Continue shifting your weight back and forth for a total of eight to 12 times.

    Tips and Variations

    • You can add more power to the basic move. Standing with your feet together, step into a side lunge with your right foot. Hold for a count of two and then push off with your right foot and return to an upright position. Immediately step into a lunge with your left foot and then push off, returning to an upright position. If balance is an issue, experiment with the placement of your hands, putting them on your hips, holding them in loose fists in front of your chest or extending your arms in front of you. As you become more adept, alternate front and side lunges to increase agility and coordination.

    Reminders

    • Precede your dynamic lunges with a five-minute cardio warmup. Walk, jog, or march in place to raise your core body temperature, increase circulation and improve blood flow to your hips and legs. When you lunge, don't force or lose control of the movement. As you progress through your reps, you should sense your groin area loosening up. If your form starts to suffer or if you feel pain in your hip, knee or along your inner thigh, stop. If you've injured your groin in the past, speak to your doctor or physical therapist about the advisability of specific groin exercises. Your risk of re-injury increases if you push yourself too hard, too fast.