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The Long Lunge

picture of athlete performing a long lunge exercise

The long lunge exercise is a modification of the lunge exercise we are all used to. In this exercise I want to combine more muscle groups into one simple movement. I use this for footballers, badminton, tennis and others sports which require extreme stretching. Take a look at the muscles used and you will see that is it both effective and simple at the same time.

Again we urge caution that if you are suffering from severe neck pain please visit or contact Therapyroom1, some conditions we would advise you to contact us about before you do this exercise

  • Osteoporosis
  • Groin strain
  • ACL injuries
  • Joint replacements

Level: Beginner/Intermediate

Equipment: Ball

Muscles groups used:

Quadriceps Hamstrings Adductors Sartorius
Hip Flexors Glutes Calf Latissimus dorsi
Errector Spinae Shoulders Core Muscles Soleus


Have a room which will allow you to have floor space to take 4 steps forward.

  • Stand up, with the ball in both hands.
  • Take a large step forward with your right leg.
  • Bend your right knee forwards whilst at the same time bending your left knee downwards.
  • (right knee does not move over the end of the toes).
  • Keep your right foot flat on the ground, whilst the left foot comes up ton to the toes.
  • Raise and push your arms out forwards as you bend your knee.
  • (your left knee does not touch the ground).
  • Hold for 1 second and step back to starting position.
  • Repeat the above steps but with you left leg forward.
Reps Sets Time (seconds)
7 2 Hold for 1 second

Advancement of Exercise

Reps Sets Time (seconds)
7 2 Hold for 5 seconds

 Sports which use this rehab exercise

  • Running
  • Skiing
  • Baseball
  • Soccer (Football)
  • Jumping
  • Javelin
  • Volleyball
  • Bodybuilding

 Note:// Although these exercises are designed to help you help yourself, we urge caution in all rehabilitation that you do not over do the exercises. If you do feel pain or are worried that you are not doing the exercise properly or need direct help then please call 01522 511834 to make an appointment and see one of our highly trained practitioners.

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