Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.

Core Knowledge


Backward Lunge with Lateral Flexion (In Place) - Endurance

Starting Position

  • Stand with your back straight and your arms at your sides


  • Step backward with your right foot into the lunge, your left foot forward, then contract your right glute
  • Reach your right hand over-head and laterally crunch your torso to the left, reaching your left hand to the ground
  • Return to the starting position and repeat on the opposite side
  • Alternate for the desired number of reps

Coaching Keys

  • Maintain your posture throughout the movement
  • Contract your back glute during the stretch
  • Keep your front knee behind your toes
  • Don't let your back knee touch the ground
  • Keep your chest up and fire your front glute as you return to the starting position

You Should Feel It

  • Stretching the hip flexor of your back leg, in the glute and groin area of your front leg, and in the lateral muscles of your torso

Tags: Running, Movement Preparation, Torso, Hip Flexors, Stretching, Glutes