Exos | Formerly Core Performance

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Core Knowledge


Lunge - with Lateral Flexion Moving Forward

Starting Position

  • Stand tall with your chest up, shoulder blades back and down, and arms at your sides.


  • Lunge forward with your left foot and contract your back glute.
  • Reach your right arm overhead and side bend your torso to the left.
  • Bend back to center, then push up and forward into your next lunge with your opposite leg.
  • Repeat the move, this time lunging out with your right leg and bending to your right.
  • Continue alternating for the prescribed number of repetitions.

Coaching Keys

  • Contract your back glute during the stretch and keep your front knee behind your toes.

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: Movement Preparation, Groin, Torso, Hip Flexors, Glutes