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


Quads Muscle Anatomy Diagram

Walking Quad Stretch to Overhead Lunge Overview

The walking quad stretch to overhead lunge is a dynamic stretching exercise used to activate the muscles of the legs, shoulders, and upper back.

Performing dynamic stretches as part of your warm up routine is important to maximize performance in the gym and prevent injuries.

Walking Quad Stretch to Overhead Lunge Instructions

  1. In an upright position, lift one foot towards your glutes and grab it with the opposite hand behind your back.
  2. Exhale as you pull the foot up to increase the stretch on the quads. Reach straight up with your free hand to stretch the lats and press up onto the toes of the supporting leg to mobilize the ankle.
  3. Lower yourself out of the calf raise and reach both arms overhead. Step forward into a lunge position and maintain an upright torso.
  4. Push back to the starting position and repeat on the opposite leg for the desired number of repetitions.

Walking Quad Stretch to Overhead Lunge Tips

  1. Keep the shin vertical during the forward lunge.
  2. As you lunge with the arms overhead, ensure the spine does not overextend and you don’t lean back.
  3. When you pull the foot up, ensure the knee stays pointed straight down. Often times folks will try to compensate for tight quads by allowing the knee to deviate laterally.
  4. This is a fairly advanced progression and should only be used when someone has gained adequate overhead and hip mobility coupled with core stability.
  5. This can also be used as a fairly comprehensive diagnostic tool and screening for coaches to observe compensatory patterns within athletes or clients.