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The Dynamic Cross Over Lunge Stretch with Heel Reach warms up the leg and trunk musculature that you use during stroke production in tennis.

The dynamic cross over lunge stretch with heel reach optimizes the respective musculature for explosive muscle action such as seen when hitting groundstrokes.

In addition this lunge stretch reduces the risk for injury, improves flexibility and dynamic stability by increasing muscle tissue temperature.

If you are looking for more info check out the benefits of a proper warm up routine.

The faster you are doing the lunge and trunk rotation movement, the higher the dynamic stability requirements are going to be, which increases the degree of difficulty.

Therefore, make sure you learn how to perform the dynamic cross over lunge stretch with heel reach in perfect form first before you speed up the action.

Dynamic Cross Over Lunge Stretch with Heel Reach Summary

Cross Over Lunge w. Heel Reach

Cross Over Lunge w. Heel Reach

  1. Stand up straight with feet shoulder-width apart
  2. Perform a cross-over move; right leg crosses over behind the left foot, stepping into a lunge while arms are straight, trunk rotates to the left, and left hand reaches toward the heel of the right foot
  3. Keep weight on the heel of front foot (left foot)
  4. Move trailing foot (right foot) in line (parallel) with left foot; feet are shoulder-width apart
  5. Cross-over with left foot behind the right foot, stepping into a lunge while arms are straight, trunk rotates to the right, and right hand reaches toward the heel of the right foot
  6. Keep weight on the heel of front foot (right foot)
  7. Move trailing foot (left foot) in line (parallel) with right foot; feet are shoulder-width apart
  8. Perform a cross-over move; right leg crosses over behind the left foot, stepping into a lunge while arms are straight, trunk rotates to the left, and left hand reaches toward the heel of the right foot

Targeted Musculature

  • Glutes
  • Quadriceps
  • Hamstrings
  • Abductors
  • Adductors

Quadriceps

Obliques

Obliques

Illu trunk muscles“. Licensed under Public Domain via Wikimedia Commons.

Other Static Oblique, Quad and Glute Stretches For You

Apart from the dynamic cross over lunge stretch we have some other static stretches for you that target the muscles acting on the knee and hip.

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: