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


Forward Lunge Elbow to Instep

Starting Position

  • Standing


  • Step forward into lunge with right foot
  • Place left hand on the ground and right elbow to the inside of the right foot, and hold stretch for1 -2 seconds
  • Place right hand outside of foot and push hips to sky
  • Drop hips and step into next repetition with the other leg
  • Continue for prescribed number of repetitions

Coaching Keys

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

You Should Feel It

  • Stretch in both groins, back leg hip flexor, front leg glute and hamstring

Tags: Glutes, Hamstrings, Movement Preparation, Groin, Football, Hip Flexors, Stretching