The Bilateral Lunge is a dynamic abductor stretch and adductor stretch, which reduces the risk of injury for the hip musculature.

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Additionally, the bilateral lunge adductor stretch also optimizes power-production capabilities and improves flexibility and stability by increasing muscle tissue temperature.

The dynamic abductor stretch and adductor stretch is one of the essential dynamic stretching exercises for tennis players because it warms up the musculature necessary for stroke production and lateral movements along the baseline.

Therefore, the bilateral lunge should be a part of your dynamic warm up routine that you perform prior to playing tennis. Find out more about the benefits of a proper warm up routine.

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Even though you might have done some running prior to doing your dynamic stretch routine, do a few easy warm up lateral lunges before you do the bilateral lunges at full range of motion to avoid pulling the adductors.

You want to take a step sideways to your left and bend the knee in a controlled fashion until the left knee is at 90 degrees and the right leg is straight.

Make sure to keep the weight on the heels so that your knee doesn’t protrude over the toes. Then push off with the left foot again and return to athletic stance.

Now perform a lateral lunge to the other side.

Abductor & Adductor Stretch Description Summary

adductor stretch

Bilateral Lunge

  1. Take an athletic stance; stand straight, feet are shoulder-width apart; knees slightly flexed; toes point slightly outward (10˚-20˚)
  2. Step sideways with the left foot and bend the left knee until left knee is at 90˚ and right leg is straight; knee must not move beyond toes; toes point slightly outward (10˚-20˚)
  3. Push-off with the left foot and return to athletic stance
  4. Lunge to the right side until right knee is at 90˚; knee must not move beyond toes; toes point slightly outward (10˚-20˚)

Targeted Musculature

  • Hip Abductors
  • Hip Adductors
  • Glutes

Anterior Hip Muscles 2


Gluteus medius muscle08

More Dynamic Stretches

Of course we have more great dynamic stretches that you can do before you start playing tennis to get yourself prepared and ready for action.

Simply chose 6-8 dynamic stretches for your dynamic stretch routine that warm up the major muscle groups of the legs, hip and core and you are ready to go!

Here are a few suggestions:

Other Abductor & Adductor Stretches For You

Apart from the dynamic abductor stretch and adductor stretch we have some other stretches for you that target the muscles acting on the leg.

You can use these stretches during the cool down once you are finished with your match or training session.

Simply click on them to learn more or watch the videos:

Training Zone

In this section we provide you with some more workouts and training tips you may be interested in to optimize your training:


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