Legs · Bodyweight
Six Warming-up in Lunge
How to do the six warming-up in lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Lunge
- Mechanic
- Isolation
How to do it
Step into a long forward lunge with both hands on the floor inside your front foot. Gently rock forward and back through the lunge, opening the hip and warming the groin, then switch sides through the set.
- 1A deep stretch through the front hip and groin
- 2The back leg long with the knee off the floor
- 3Easy rocking that loosens the joint, not strains it
Common mistakes
- Bouncing hard at the bottom of the range
- Letting the front knee cave inward
- Holding your breath as you sink in
Muscles worked
The six warming-up in lunge mainly works the hip flexors, with the adductors, quads, glutes, and hamstrings assisting.
- Hip FlexorsPrimary
- AdductorsSupport
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- CalvesMinor
Kovo programs the six warming-up in lunge 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.