Freeletics Exercises: Lunge and Reach

Posted by Ayura on June 7th, 2021

A pure bodyweight exercise without equipment that increases your mobility, flexibility and strength in the hips and makes you feel stronger and fitter.

We often underestimate the importance of mobilizing our bodies at the beginning and end of a long day at the office. We should not only stretch our muscles before physical activity, but also when we know that we will not move for a long time.

If you integrate this drill and other mobilization exercises, such as standing scales and deep squat holds, into your everyday life, you will not only feel the advantages during training. You will also find that your body can cope with hours of daily sitting much better.

What is a lung and reach?

The Lunge and Reach is a whole body mobilization exercise designed to open the hips and mobilize the thoracic spine. It is the ideal preparation for a Freeletics full-body workout in which your body moves on various levels. But you not only benefit from this when training. The lung and reach is also of great use in various everyday activities, such as gardening or working at a desk.

Which muscles are used in the Lunge and Reach?

The Lunge and Reach is one of the best mobilization exercises for the whole body as it activates a variety of muscles. These include the buttocks, quadriceps, thighs, hip flexors, deltoids, the large back muscle and the straight abdominal muscle.

Supplementing your morning routine with Lunge and Reach has the great advantage of improving your muscle elasticity and increasing your general strength and mobility for the whole day. Regardless of whether you are an Olympic athlete or take care of your children at home (both equally demanding!), Your body will surely thank you and you will quickly feel the benefits of this mobility exercise.

How is a lung and reach performed?

For the Lunge and Reach Left, get into the starting position by taking the high lung position with your left foot in front and your right foot stretched back.

Rest your right hand on the floor next to your left foot. Try to use as large a range of motion as possible during the entire movement. The goal is to touch the floor with your left elbow and then stretch your left arm straight up by opening your torso to the left.

Hold each position for 2-3 seconds and repeat the movement on the other side.

In the Freeletics app you can access the video tutorial at any time and see the movement of the Lunge and Reach at full or medium speed and from different angles.

You should also keep the following in mind when training

Tips and tricks to help you master this stretch:

• Place your front foot flat on the floor and make sure that your back leg is straight throughout the movement.
• Open your hips as you try to touch the floor with your elbow and exhale as you breathe out.
• Inhale as you reach your hand up.
• Make sure to stretch as far as possible, both up and down.

If you are new to this movement, it will help you improve your flexibility and mobility without undue exertion, so that you can move into more complex, demanding exercises over time.

Try to avoid hasty movements and take your time doing it - the last thing we want is for you to hurt yourself!

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