Exercise Profile
  • Target Muscle Group
  • Exercise TypeWarmup
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypeDynamic Stretching
  • Experience LevelBeginner
  • Secondary Muscles
    Chest, Glutes, Hip Flexors, Shoulders, Upper Back
Target Muscle Group


Quads Muscle Anatomy Diagram

Reverse Lunge Elbow to Instep with Rotation Overview

The reverse lunge elbow to instep with rotation drill is a form of dynamic stretching and activates nearly every muscle group in the body.

Dynamic stretching is critical prior to performing your workouts as it allows you to activate your central nervous system and engage the muscle groups you’ll use later in your workout. Incorporating them into your warm up routine will help you get better results and avoid injury.

Reverse Lunge Elbow to Instep with Rotation Instructions

  1. Stand in an upright position with your feet together and arms at your sides.
  2. Step backward into a reverse lunge pattern with the back leg extended and place both palms flat on the floor near the inside of your instep. Your elbow with be inside of your knee.
  3. Flex your arm closest to your front leg and drop the elbow towards your instep.
  4. Return the arm to the starting position then exhale, rotate your torso, and reach toward the ceiling with the arm closest to your instep.
  5. Follow your hand with your eyes as you rotate.
  6. Rotate back to the starting position and stand upright again.
  7. Repeat for the desired number of repetitions on each side.

Reverse Lunge Elbow to Instep with Rotation Tips

  1. As you rotate and reach towards the ceiling, make sure your head and eyes follow your hand.
  2. The front shin needs to be vertical, so ensure that you step forward far enough.
  3. Don’t use momentum during the rotation, control the movement actively using your musculature.
  4. If you can’t get your elbow to your instep on the floor, focus on pushing the knee out with the elbow to increase the stretch on the hip.