Legs · Bodyweight
Plyo Side Lunge Stretch
How to do the plyo side lunge stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand with your feet wide and shift your weight into one leg, bending that knee into a deep side lunge while the other leg stays straight. Sink your hips low to stretch the inner thigh of the straight leg, then push off and spring to the other side, alternating with a light bounce.
- 1A stretch through the inner thigh of the straight leg as you sink into
- 2each lunge
- 3The working glute and quad loading as you drop your hips low and controlled
- 4A smooth push-off through the bent leg to spring laterally to the other side
Common mistakes
- Do not let the bent knee collapse inward; track it over your toes
- Do not round your back; keep your chest up as you sit into the lunge
- Do not crash side to side; absorb each landing with a soft knee
Muscles worked
The plyo side lunge stretch mainly works the adductors, with the quads, glutes, and hamstrings assisting.
- AdductorsPrimary
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- CalvesMinor
- Hip FlexorsMinor
Kovo programs the plyo side lunge stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.