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Hip Flexors · Intermediate

Dowel Overhead Lunge Stretch

Controlled forward lunge with a dowel overhead to combine hip extension, leg control, and shoulder mobility.

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Exercise overview

Training details

Hip FlexorsQuadricepsGlutesShouldersCore

Equipment

Dowel

Sets × reps

2 × 8 / side

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Hold a dowel overhead with a comfortable wide grip.
  2. 02Step forward into a long stable stance.
  3. 03Lower the back knee while the front knee tracks over the toes.
  4. 04Keep the ribs stacked and reach the dowel upward without forcing the shoulders.
  5. 05Push back to standing and repeat on the other side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSampson StretchRelated variationRunners Lunge Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBanded Hip Flexor & Quad StretchComparable substituteBand Distraction Hip Flexor StretchComparable substituteCouch Stretch

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