Exercise Profile
  • Target Muscle Group
  • Exercise TypeWarmup
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypeDynamic Stretching
  • Experience LevelBeginner
  • Secondary Muscles
    Glutes, Hamstrings, Hip Flexors, Shoulders
Target Muscle Group


Quads Muscle Anatomy Diagram

Reverse Lunge with Lateral Flexion Overview

The reverse lunge with lateral flexion is a form of dynamic stretching and activates nearly every muscle group in the body.

Dynamic stretching is critical prior to performing your workouts as it allows you to activate your central nervous system and engage the muscle groups you’ll use later in your workout. Incorporating them into your warm up routine will help you get better results and avoid injury.

Reverse Lunge with Lateral Flexion Instructions

  1. Stand in an upright position with your feet together and arms at your sides.
  2. Step backward into a reverse lunge pattern with the back leg knee slightly bent and your torso upright.
  3. Reach overhead and rotate your torso over the front leg while simultaneously exhaling and laterally flexing at the spine.
  4. Repeat for the desired number of repetitions on both sides.

Reverse Lunge with Lateral Flexion Tips

  1. This move is meant to be smooth and controlled, focus on actively rotating using your musculature rather than relying on momentum and potentially endangering your spine.
  2. Follow your hand with your eyes as you laterally flex the spine.