Moves/Curtsy Lunge to Dynamic Hammy Stretch

Curtsy Lunge to Dynamic Hammy Stretch

ID: 366

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Exercise Types:
Lower Step, Total Quadruped
Contraindications:
Knee Problems, Ankle/Calf Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Drive through the heel of the front foot to return to standing.
  2. 2. Hip flexor of the trailing leg should feel a stretch at the bottom.
  3. 3. Keep the pelvis level — avoid hip hiking on the supporting side.
  4. 4. End range is where the real work happens — do not shy away from it.

Regression:

Perform a slow step-up onto a low box before progressing to lunges with a full stride.

Progression:

Add a loaded carry in the opposite hand to create an offset stability challenge.

Common Problems:

Torso collapsing forward — reinforce upright chest and a strong brace before the step.