Rehashing the dynamic warm-up part 5: Elbow to instep

Rehashing the Dynamic Warm up Part 5: Elbow to instep and twist

The objective of the elbow to instep and twist is to actively mobilize both sides of the lower leg as well as start to open up the muscles of the torso and thoracic spine.  This stretch has been deemed “the greatest stretch in the world” by many athletes.  You will feel a stretch in  the groin, your back leg hip flexor, and your front leg glute and hamstring.


  1. Start with your legs together, step out into a lunge with your right leg. 
  2. Place your left hand on the ground and your right elbow to the inside of your right foot, and hold the stretch for a second.
  3. Rotate your chest to the right and bring your right hand up to the sky.
  4. Drop your right hand back to the ground and step into the next repetition with the left leg.

Coaching Tips:                                                                                                                            

  • Keep your back knee off the ground.
  • Contract your back glute during the stretch.
  • Don’t let your front knee flare out to the side when you twist your hand to the sky
  • Lead with your chest as you step into the next repetition.

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