Primary
Functional
Secondary
Quadriceps, Glutes, Hip Flexors
Equipment
None
Difficulty
Beginner
Type
Squat
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The lunge with reach combines hip flexor stretching with lat lengthening, addressing two commonly tight areas in a single dynamic movement. This exercise opens up the anterior chain while building leg strength.
When to use it
Use for warm-ups or mobility work.
Who it's for
All levels wanting hip flexor and lat mobility.
Reach up and slightly back on the same side as your back leg to maximize the hip flexor and lat stretch. Keep your front knee over your ankle and maintain an upright torso. Breathe into the stretch at the bottom.
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Also targets: Quadriceps, Glutes, Hip Flexors
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Step forward into a lunge with right foot.
Lower until both knees at 90 degrees.
Reach arms overhead on the same side as back leg.
Feel the stretch through hip flexor and lat.
Return to standing and switch sides.
Reach up and slightly back for more stretch.
Keep front knee over ankle.
Maintain upright torso.
Breathe into the stretch.
Use as a dynamic warm-up exercise to open hip flexors and lats before training. Particularly valuable for those who sit frequently or have tight hip flexors. Program 2-3 sets of 8-10 reps per side with minimal rest.
Not reaching high enough.
Squatting patterns like the Lunge with Reach coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Hip Flexors carries the intended load.
Front knee collapsing inward.
Letting your knees drift away from the intended line during the Lunge with Reach changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Arching lower back excessively which can cause injury.
Changing your back position during the Lunge with Reach can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Rushing through positions.
Rushing through the Lunge with Reach makes it easier to lose position and harder to keep tension on your Hip Flexors. Slow down enough to control both the lifting and lowering portions of each rep.
All levels wanting hip flexor and lat mobility.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 2-3 sets of 8-10 reps per side. Rest 30-45 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Lunge with Reach could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Lunge with Reach
The Lunge with Reach primarily targets the Hip Flexors, Lats, making it an effective exercise for functional development. Secondary muscles worked during the Lunge with Reach include Quadriceps, Glutes, providing additional training stimulus. Stabilizer muscles engaged include Core, Shoulders.
Our library labels Lunge with Reach as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Lunge with Reach. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Lunge with Reach is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Lunge with Reach include: Lunge with Rotation, Hip Flexor Stretch, Walking Lunge. These exercises target similar muscle groups as the Lunge with Reach and can be used as substitutes based on your equipment availability, gym setup, or training preferences.