Warming-Up In Lunge Six

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and your arms relaxed at your sides.
2. Engage your core and pull your shoulder blades slightly back and down to set a neutral posture.
3. Ensure you have a clear path ahead for stepping forward.

How to do it

1. Step forward with your right leg and lower your hips until both knees are bent at roughly 90 degrees, inhaling as you descend.
2. As you reach the bottom of the lunge, sweep both arms upward and slightly back in a 'V' shape, squeezing your shoulder blades together to engage the trapezius.
3. Exhale and drive through the heel of your front foot to push back to the starting standing position.
4. Repeat the movement by stepping forward with the left leg, alternating sides with a controlled, rhythmic tempo.

Form checklist

• Keep your front knee stacked directly over your ankle, avoiding inward collapse.
• Maintain an upright torso and avoid arching your lower back excessively during the overhead reach.
• Ensure your back knee hovers just above the ground without touching it.
• Keep your weight distributed evenly through the front foot, focusing on the heel and midfoot.

Pro tips

• To maximize trapezius activation, focus on 'shrugging' your shoulder blades upward and back at the peak of the arm reach.
• Think about lengthening your spine as you reach up to create a deep stretch in the hip flexor of the trailing leg.

Make it harder

• Incorporate a 3-second pause at the bottom of the lunge to increase time under tension for the glutes and quads.
• Add a torso rotation toward the lead leg while the arms are extended to further challenge balance and core stability.

Frequently asked

What muscles does the warming-up in lunge six work?

The warming-up in lunge six primarily targets the glutes, hamstrings, and quadriceps, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the warming-up in lunge six?

The warming-up in lunge six requires no equipment — just your body weight.

Is the warming-up in lunge six good for beginners?

Yes. The warming-up in lunge six is a beginner-friendly movement and a strong foundation to build on.

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