Exos | Formerly Core Performance

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Core Knowledge


Forward Lunge, Elbow to Instep (Walking) - Endurance

Starting Position

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


  • 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 towards the sky.
  • Drop your hips and lift your chest and step 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 back glute during the stretch.
  • Lead with your chest as you step into the next repetition.

You Should Feel It

  • Stretching your groin, your back leg hip flexor, and your front leg glute and hamstring.

Tags: Groin, Hip Flexors, Triathlon, Stretching, Glutes, Hamstrings, Running, Movement Preparation