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Hip Flexors · Intermediate

Dowel Lunge with Trunk Rotation

Split-stance mobility drill combining a controlled lunge with thoracic rotation and dowel feedback.

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Exercise overview

Training details

Hip FlexorsQuadricepsGlutesCoreUpper Back

Equipment

Dowel

Sets × reps

2 × 6 / side

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Hold a dowel horizontally and step into a long split stance.
  2. 02Lower the back knee with the front foot planted and knee aligned.
  3. 03Keep the pelvis mostly forward and rotate the chest toward the front leg.
  4. 04Use the dowel to keep the shoulders level without forcing the twist.
  5. 05Return to center, stand with control, and switch sides.

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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 variationLunge with Twist 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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