Bent Vertical Lunge
The Bent Vertical Lunge is a front splits progression. It allows an athlete to isolate and control the stretch to both the hip-flexor and hamstring.
- Type Of Exercise: Flexibility
- Muscles: Hips, Quadriceps
- Difficulty: Moderate
- Equipment: Body Only
Bent Vertical Lunge (Right Side)
- Begin in a lunge position, right knee in front bent to 90-degrees, facing away from a wall.
- Place your left shin against the wall and ensure it is completely vertical.
- Keep your front knee bent, sit up straight, and scoot back until your glute touches your rear foot. Squeeze your glutes and core to achieve a posterior pelvic tilt (PPT).
- Keep the PPT and slowly move your glute forward off of your heel to increase the stretch.
- Move your front foot forward the same distance that your glute moved to maintain 90-degrees at that knee.
- Hold this vertical bent lunge stretch for time.
- As your flexibility improves, work to get your rear thigh lower, closer to the floor.
- Repeat the stretch on the opposite leg.
- Exercise: Standing Single Leg Pike
- Type of Exercise: Flexibility
- Muscles: Hamstrings, Glutes, Calves
- Difficulty: Moderate
- Equipment: Body Only, Yoga Block
- Exercise: Straight Vertical Lunge
- Type of Exercise: Flexibility
- Muscles: Hips, Quadriceps, Hamstrings
- Difficulty: Moderate
- Equipment: Body Only
