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Freeletics Exercises: Lunge and Reach


Mobilizing your body before and after a long day at the office is seriously underrated. It is just as important to dynamically stretch your muscles for inactivity as well as activity.

By including this mobilization drill, and other daily mobility exercises such as Standing Scales and Deep Squat Holds, you will not only feel the benefits during exercise, but your body will be able to handle the pressure of sitting down all day.

What is the Lunge and Reach?

The Lunge and Reach is a full-body mobility drill specifically designed to open up the hips and mobilize the thoracic spine. It's perfect for preparing your body to move across many different planes for a full-body Freeletics workout. But, it is not only limited to training, the Lunge and Reach can also be beneficial for many daily activities such as gardening or working at your desk.

What muscles does the Lunge and Reach target?

Activating a number of muscles such as your glutes, quadriceps, hamstrings, hip flexors, deltoids, latissimus dorsi, and rectus abdominis – it is one of the best full body mobility exercises you can do.

A huge benefit of adding the Lunge and Reach to your morning routine is that it improves muscle elasticity and increases your overall strength & mobility for the day. So, whether you’re an Olympic athlete or a stay-at-home parent (both equally difficult!), your body is guaranteed to thank you and reap the benefits from this mobility exercise.

How do I properly perform the Lunge and Reach?

To begin the Lunge and Reach Left, get into the high lunge position with your left foot forward and your right leg extended behind you.

Place your right hand on the ground so that it is level with your left foot. Aim to have the greatest range of motion throughout the movement as possible, with your goal being to touch the ground with your left elbow and twist to reach up towards the ceiling with your left hand.

Hold each position for around 2-3 seconds and then repeat on the other side.

Remember that you can always check the tutorial videos in the Freeletics app to see the Lunge and Reach demonstrated at full speed, half-speed, and from multiple angles.

Additional things to keep in mind when training

Tips and tricks to get this stretch down to a T:

  • Keep your front foot flat on the floor and maintain a straightened back leg throughout the movement.
  • Allow the hips to open while reaching your elbow towards the ground and exhaling.
  • Inhale as you reach up towards the ceiling.
  • Make sure you are reaching as far as you can in both the downward and upward motions.

If you’re new to this exercise, it will help you to gain a higher level of flexibility and mobility without pushing yourself too far, and you will slowly progress to more complex and harder exercises.

Make sure you don’t jump the gun, and take each movement slowly – we wouldn’t want you to injure yourself!

Exercise overview by David Weiner, Training and Nutrition Specialist