Hips and adductors
Side Lunge Stretch
The Side Lunge Stretch is a stretch with no equipment for your adductors. Share of the load in the Zulta muscle model: adductors 70%, hamstrings (semitendinosus/-membranosus) 12% and spinal erectors (lower back) 6%.
How to do it
- Stand with the feet about twice shoulder-width apart, toes pointing forward.
- Bend one knee and shift the hips toward that side, keeping the other leg straight.
- Keep both feet flat and the chest up, with the hands on the bent thigh or on the floor in front.
- Sink until you feel a stretch along the inner thigh of the straight leg.
- Hold for 30 to 45 seconds, breathing slowly, then switch sides.
Tips
- Push the hips back as you shift, like sitting into a chair to one side.
- Point the toes of the straight leg up for more stretch behind the knee.
Common mistakes
- Letting the bent knee cave in past the toes.
- Lifting the heel of the bent leg.
- Rounding the back to go lower.
Muscles worked by the Side Lunge Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Spreading the legs or opening the knees lengthens the adductors, with the medial hamstrings joining when the knees are straight.
Side Lunge Stretch alternatives
Same equipment
Frequently asked questions
What muscles does the Side Lunge Stretch work?
Mainly the adductors. The hamstrings (semitendinosus/-membranosus) assist.
Is the Side Lunge Stretch good for beginners?
Yes. The Side Lunge Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Side Lunge Stretch?
For example the Straddle Stretch, Wide Leg Forward Fold and Butterfly Stretch. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.