Cross-Over Lunges W. Heel Reaches

Total-body dynamic stretch from Advanced Concepts of Strength & Conditioning for Tennis.

Reference Video

Demonstration limitation: The clip shows a shallow crossing step and abbreviated downward reach, rather than the full cross-over lunge and heel reach described in exercise 5.32.

The abbreviated front-view movement does not establish the complete crossing step and heel reach required for exercise 5.32.

Execution

Stand with the feet shoulder-width apart. Cross one leg behind the other into a lunge, keep the weight on the front heel, extend the arms, rotate the trunk and reach toward the heel. Return the trailing foot to a parallel stance and repeat on the other side.

Targeted Musculature

Glutes · Quadriceps · Hamstrings · Hip abductors · Hip adductors · Obliques

Purpose

Reducing injury risk · Supporting power production · Improving flexibility · Improving stability

Technique And Tennis Application

Book difficulty: 2. This is the book’s exercise difficulty scale, not a promise that every athlete at a named experience level should perform it.

Cross behind the lead leg, lower into the lunge, rotate the trunk toward the lead side, and reach with a straight arm toward the opposite heel. Keep the weight over the front heel, return to a parallel shoulder-width stance, then repeat to the other side. The book uses this movement to warm the upper and lower body for groundstrokes.

Watch the demonstration: the filmed reach is abbreviated. Use the book’s full movement description as the reference for the intended range; do not force extra reach by losing the lunge position.

Related Exercises

Begin with Cross-Over Lunge (exercise 5.24), the prerequisite listed in the book. Explore the dynamic stretching collection for a broader warm-up. The full description and recommended resistance progressions are in Advanced Concepts of Strength & Conditioning for Tennis, exercise 5.32.

From the book: 5.32 Cross-Over Lunges w. Heel Reaches

Explore Dynamic Stretching