Primary
Functional
Secondary
Quadriceps, Glutes, Hip Flexors
Equipment
None
Difficulty
Beginner
Type
Squat
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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
See where Lunge with Reach fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
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 load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Hip Flexors absorb the work.
Front knee collapsing inward.
Letting your knees collapse inward during the Lunge with Reach puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Arching lower back excessively which can cause injury.
A compromised back position during the Lunge with Reach puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Rushing through positions.
Rushing through the Lunge with Reach reduces the time your Hip Flexors spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
All levels wanting hip flexor and lat mobility.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2-3 sets of 8-10 reps per side. Rest 30-45 seconds.
MySetPlan places Lunge with Reach inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Lunge with Reach
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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.
Yes, the Lunge with Reach is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels wanting hip flexor and lat mobility. Start with lighter weights to master proper form before progressing.
For the Lunge with Reach, the recommended approach depends on your goals. 2-3 sets of 8-10 reps per side. Rest 30-45 seconds. For strength, use 6-8 reps per side. For muscle growth, perform 10-12 reps per side. For endurance, complete 15-20 reps per side.
Yes, the Lunge with Reach can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting functional.
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.