Lateral Stepping Stretches

Static lateral lunges stretch a variety of thigh and calf muscles and are good post-workout exercises to improve your flexibility. But lateral lunges can also become dynamic stretches if you step to your right and left while you’re stretching. Dynamic stretching helps prepare your muscles for physical activity by stretching your body, using the type of natural movements you’ll employ during your workout. Warm up with five to 10 minutes of light aerobics before you perform dynamic stretches.

  1. Lateral Lunge

    • The lateral lunge is a dynamic stretch that’s recommended by the U.S. Tennis Association as part of a warm-up before a tennis match or workout. Stand at the left doubles sideline and face the net, with your feet about hip-width apart. Lunge sideways toward the middle of the court with your right leg and bend your right knee at about a 90-degree angle, while your left foot remains in place. At the end of your stride your left leg should be straight. Pause for two or three seconds, then bring your left foot back under your body. Continue the pattern until you reach the right doubles sideline, then repeat the stretch in the opposite direction.

    Side Lunge Stretch

    • Perform a side lunge stretch to bring your arms into your routine, and to stretch your inner thigh muscles more deeply than with a standard lateral lunge. Stand erect with your feet close together, then lunge to your right and simultaneously reach down to touch your left hand to your right ankle. Step to your left to return to the starting position, then lunge to your left while touching your left ankle with your right hand. Go back to the starting position to complete one repetition. Try to perform 10 reps. For an even deeper stretch, try to touch each ankle with your opposite elbow.

    Side Squats

    • Squats and lunges are two of the premier lower-body exercises. Combine the two by performing the side squat dynamic stretch. Stand with your feet about shoulder-width apart, then bend your knees and lower your butt, as if you were sitting straight down. Stop squatting when your thighs are about parallel with the floor. Shift your weight to your left foot, then step to your right with your right leg. Ease your weight onto your right foot and lower your squat, if possible. Return your weight to your left foot to complete one repetition. Continue shifting your weight back and forth between your feet. Perform 10 reps, then repeat the stretch by squatting and stepping to your left.

    X Lunge

    • The X lunge, a variation of the side lunge stretch, adds dumbbells into the mix for a more intense workout. Stand erect and hold a light dumbbell or hand weight in each hand. Lunge to your left and simultaneously reach down with your right hand to place the weight in front of your left foot. Straighten up, then lunge to the right and place the other weight in front of your right foot. Repeat the movements, but this time pick up each weight to complete one repetition. Try to perform 10 reps.