Exos | Formerly Core Performance

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Core Knowledge


Forward Lunge Elbow to Instep (Crawling) - Endurance

Starting Position

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


  • Step forward into a lunge with your left foot
  • Place your right hand on the ground and your left elbow to the inside of your left foot, and hold the stretch for 1 to 2 seconds
  • Place your left hand outside of your foot and push your hips toward the sky
  • Drop your hips and crawl into the next repetition with the other leg
  • Continue for the prescribed number of reps

Coaching Keys

  • Keep your back knee off the ground
  • Contract your glute during the stretch

You Should Feel It

  • In your groin, the hip flexor of your back leg, and in your glute and hamstring of the front leg

Tags: Stretching, Glutes, Hamstrings, Running, Movement Preparation, Groin