Exercise Profile
  • Target Muscle Group
  • Exercise TypeWarmup
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypeDynamic Stretching
  • Experience LevelBeginner
  • Secondary Muscles
    Calves, Hamstrings, Shoulders, Upper Back
Target Muscle Group


Adductors Muscle Anatomy Diagram

Alternating Lateral Lunge with Overhead Reach Overview

The alternating lateral lunge with overhead reach is a warm-up exercise used to dynamically stretch the lower body, shoulders, and upper back. The stretch primarily increases mobility in the groin, but will also be felt in the shoulders.

Warming up adequately is an important part of any workout routine, and maintaining mobility can increase the overall effectiveness of certain exercises.

Alternating Lateral Lunge with Overhead Reach Instructions

  1. Stand in an upright position with your feet together and arms at your sides.
  2. Step laterally and sit back into your hip while you extend your opposite leg.
  3. Once at the bottom of the lateral lunge, keep your arms straight and raise them into shoulder flexion.
  4. After you reach overhead, lower the arms and push back to your starting position.
  5. Repeat for the desired number of repetitions on both sides.

Alternating Lateral Lunge with Overhead Reach Tips

  1. As your raise the arms overhead, make sure the movements comes entirely from the shoulders and not the spine.
  2. Exhale as you reach and focus on activating the musculature of your upper back and posterior shoulder.
  3. During the lateral lunge, if you’re able to descend deep into the movement, experiment with allowing the sole of the shoe to come off the floor and point your toes towards the ceiling. Depending upon each individual’s bony hip anatomy, this may feel better.