The Lunge & Overhead Reach is a dynamic stretching exercise, which focuses on reducing the risk of injury, optimizing power-production capabilities, improving flexibility and stability utilizing no equipment.


  1. Look forward at all times
  2. Take a large step out with the leading leg
  3. Drop trailing knee towards the ground in a controlled fashion until both knees are at 90˚
  4. Extend the arms and rotate them over your head as far as possible behind your head (full shoulder flexion)
  5. Keep weight on forward heel
  6. Stand up and progress into next lunge

Targeted Musculature

  • Glutes
  • Quadriceps
  • Hamstrings
  • Hip Flexors
  • Deltoids
  • Latissimus Dorsi
  • Lower Back

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