Exos | Formerly Core Performance

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Core Knowledge


Backward Lunge with Lateral Flexion (Moving) - Endurance

Starting Position

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


  • Step forward with your left foot, then contract your right glute
  • Reach your right hand overhead and laterally crunch your torso to the left, reaching your left hand to the ground
  • Hold perfect posture as you step backward into the next lunge
  • Repeat the movement on the opposite side, alternating sides for the desired number of reps

Coaching Keys

  • Maintain your postur 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 as you step backward into the next rep

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, Mobility, Movement Preparation, Hip, Torso