Lunge stretching to Warm Up or Cool Down

The lunge forward will stretch your groin muscles during warm up, and increase flexibility for your legs. It is an important warm up exercise for running, and helps to avoid pulling muscles in the groin area during training.

When lunge stretching

• stand vertically, then step forward and place your weight on your leading leg. Ensure you step well forward and have good separation between front and rear legs. The aim is to maximise the angle between your legs to stretch your groin muscles.
• keep your back straight and look straight ahead.
• your leading thigh should be horizontal, with your knee over your leading foot.
• keep your hands a your side, and be careful to maintain your balance.
• do not bounce when stretching your groin muscles. Stretch your legs in a steady gentle movement.
• repeat the process with your other leg forward. You can repeat and alternate the process with both legs until you feel your have stretched the groin muscles to a reasonable extent.