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The Cross-Over Lunge with Heel Reaches is a dynamic stretching exercise, which focuses on reducing the risk of injury, optimizing power-production capabilities, improving flexibility and stability utilizing no equipment.

Description

  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