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Bent Vertical Lunge

The Bent Vertical Lunge is a front splits progression. It allows an athlete to isolate and control the stretch to both the hip-flexor and hamstring.

  • Type Of Exercise: Flexibility
  • Muscles: Hips, Quadriceps
  • Difficulty: Moderate
  • Equipment: Body Only

Bent Vertical Lunge (Right Side)

  1. Begin in a lunge position, right knee in front bent to 90-degrees, facing away from a wall.
  2. Place your left shin against the wall and ensure it is completely vertical.
  3. Keep your front knee bent, sit up straight, and scoot back until your glute touches your rear foot. Squeeze your glutes and core to achieve a posterior pelvic tilt (PPT).
  4. Keep the PPT and slowly move your glute forward off of your heel to increase the stretch.
  5. Move your front foot forward the same distance that your glute moved to maintain 90-degrees at that knee.
  6. Hold this vertical bent lunge stretch for time.
  7. As your flexibility improves, work to get your rear thigh lower, closer to the floor.
  8. Repeat the stretch on the opposite leg.
  • Exercise: Standing Single Leg Pike
  • Type of Exercise: Flexibility
  • Muscles: Hamstrings, Glutes, Calves
  • Difficulty: Moderate
  • Equipment: Body Only, Yoga Block
  • Exercise: Straight Vertical Lunge
  • Type of Exercise: Flexibility
  • Muscles: Hips, Quadriceps, Hamstrings
  • Difficulty: Moderate
  • Equipment: Body Only
Bent Vertical Lunge | GymFit