Lunge Hip Flexor Stretch For Tennis | Exercise 5.44
Static Stretching · Book exercise 5.44
A kneeling lunge stretch for the hip flexors after repeated court sprints and split steps.
Exercise Video
Hold guidance: The book specifies a 45-second hold on each side. This clip demonstrates the position and release; it is not a timed follow-along.
The clip shows both half-kneeling sides and added trunk-rotation options, with brief holds and resets. Pelvic tilt is not measured in the footage. Keep the base hip-extension position separate from the rotation option and time the programmed hold rather than copying the clip length.
Technique Photograph
How To Perform The Stretch
Kneel on a mat and step one foot forward into a lunge. Keep the front knee near 90 degrees and over the foot while the back knee remains on the mat. Shift the front foot forward as needed to extend the rear hip. Stay tall through the trunk, then repeat with the other leg.
Technique Cue
Keep the front knee from driving far beyond the toes and avoid leaning the torso forward to create apparent depth.
Targeted Muscles And Timing
Target: Iliopsoas, rectus femoris and other hip flexors. The tennis book recommends holding the stretch for about 45 seconds. Perform both sides where applicable, moving into a comfortable range without bouncing.
Book Technique And Related Exercises
Place the rear knee on a mat in a lunge position and move the front foot forward until the rear hip is stretched. Keep the torso upright and the head neutral; avoid collapsing forward.
Related movements: Forward and Reverse Lunge and Side-Lying Quad. See Advanced Concepts of Strength & Conditioning for Tennis for the complete exercise and assessment guidance; explore all static stretches.
Explore Related Tennis Exercises
All static stretches · Tennis book · Related dynamic stretch
← 5.43 Butterfly · 5.45 Standing Calve →
Book reference: Advanced Concepts of Strength & Conditioning for Tennis, Chapter 5, exercise 5.44 Lunge Hip Flexor.