Video Coming Soon
We're working on adding video demonstrations for this exercise.
Lunge with Reach (C-Shape)
A dynamic lunge variation combining a deep hip stretch with a lateral flexion and slight rotation of the torso, creating a "C" shape. This movement enhances hip mobility, spinal flexibility, and core stability, often used in warm-ups.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Hip Flexors
Secondary Muscles
Quads, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
8/10Iliopsoas
Glutes
6/10Glute Max
Obliques
6/10External Obliques
Quads
5/10Vastus Lateralis, Vastus Medialis
Abs
5/10Rectus Abdominis
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds • Rest briefly between sets or transition immediately to the next exercise.
How to Perform
Stand tall with feet hip-width apart and arms at your sides. Prepare to step forward into a deep lunge while maintaining an upright torso and engaged core.
- Step forward into a deep lunge, dropping the back knee near the floor.
- Ensure the front knee tracks over the ankle and stabilize the lunge position.
- Extend the arm opposite the front leg straight overhead.
- Gently bend the torso laterally toward the front leg, creating a C-shape.
- Hold the stretch briefly, feeling tension in the trailing hip flexor and side.
- Push through the front heel to return to the starting standing position.
Coaching Tips
Form Cues
- Reach high and across
- Deep lunge position
- Square the hips
- Feel the side stretch
Breathing
Inhale as you descend into the lunge; exhale and brace the core as you initiate the C-shape reach.
Tempo
1-1-1
Range of Motion
Achieve a deep lunge with the back knee hovering just above the floor, maximizing the stretch in the trailing hip flexor and side body.
Safety
Safety Notes
- If you have acute knee pain, limit lunge depth.
- Maintain control; this is a mobility drill, not a strength lift.
Spotting
Not applicable; this is a bodyweight mobility exercise. Focus on controlled movement.
Common Mistakes
- Rushing the movement
- Front knee collapsing inward
- Excessive backward arching
- Losing balance during the reach
When to Avoid
- Acute knee joint pain
- Severe hip impingement
- Recent spinal injury or surgery
Flexibility Needed
- Basic hip flexor mobility
- Adequate ankle dorsiflexion for lunge depth
Build Up First
- Ability to perform a basic bodyweight lunge
Also known as
C-Shape Lunge, Dynamic Lunge Stretch, Lateral Torso Lunge
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Weighted Pullover with Leg Raise
Dumbbells, Flat Bench
Lats, Chest
Kneeling Warrior Lunge
Bodyweight
Hip Flexors
Spiderman Lunge
Bodyweight
Hip Flexors, Hamstrings
Runner's Lunge Pose
Bodyweight
Quads, Hip Flexors
Captain's Chair Knee Raise
Captain's Chair
Abs, Hip Flexors
Captain's Chair Leg Raise
Captain's Chair
Abs, Hip Flexors
Crescent Moon Pose
Bodyweight
Hip Flexors, Quads
Double Crunch
Bodyweight
Abs, Hip Flexors
Balance Trainer Mountain Climber
Balance Trainer
Abs, Hip Flexors
Jumping Mountain Climber
Bodyweight
Abs, Obliques
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
