Forward Lunge And Ankle Reach For Tennis | Exercise 5.31
Dynamic Stretching · Book exercise 5.31
Total-body dynamic stretch from Advanced Concepts of Strength & Conditioning for Tennis.
Exercise Video
The video and photograph show a lunge with a partial downward reach. The hand remains above the rear ankle; they do not demonstrate the full ankle-reaching endpoint described below. Choose a controlled range without forcing the reach.
Technique Photograph
Execution
Look forward and step the left leg into a large forward lunge, lowering the trailing knee until both knees are near 90 degrees. Keep weight on the front heel. Rotate the torso to the right and reach the rear ankle, return to standing, then progress into the next lunge and repeat to the other side.
Targeted Musculature
Glutes · Quadriceps · Hamstrings · Hip flexors · Obliques
Purpose
Prepare lower-body movement together with controlled trunk rotation or shoulder motion before tennis practice or conditioning.
Book Technique And Related Exercises
Book difficulty: 3. This is the book’s exercise difficulty scale, not a promise that every athlete at a named experience level should perform it.
Lunge forward, rotate toward the trailing leg and reach toward its ankle, then stand and repeat on the other side. The book lists both forward/reverse lunge and lunge and twist as prerequisites.
Continue with: Forward and Reverse Lunge and Lunge and Twist. These are related movements and progressions; choose them according to your training goal and ability. See the tennis conditioning book for the complete exercise guidance, and browse all dynamic stretches.
From the book: 5.31 Forward Lunge & Ankle Reach