Rehashing the Dynamic Warm up Part 6: Lunge and Rotate

Rehashing the Dynamic Warm up Part 6: Lunge and Rotate


The objective of the lunge and rotate is to open up the external rotators of the hip while stretching the whole lateral line of the body.  In this exercise you should feel a stretch in your hip, glute, and in your side.



  1. Start with your legs together, step out into a lunge with your right leg. 
  2. Place both hands on the ground and pivot your right foot out 90 degrees, turn to the right and keeping your left leg straight, roll onto the outer edge of your left foot
  3. Allow your left hip to sink towards the ground but do not bend the left leg or rest your left hip on the ground.
  4. Pivot back into the lunge position, stand up and repeat with the left leg forward.


Coaching Tips:                                                                                                                            

  • Keep your back leg stays straight.
  • Make sure both toes pivot and are turned in the direction that you are rotating.
  • Keep your front foot flat on the ground, do not shift to your toe
  • The leg that was extended back will be the leg that you step forward with for your next repetition.


Check out this 1 minute video for more help!

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