Dowel Side Lunge

Full BodyHipHip FlexibilityGroinShoulder StretchThoracic SpineThoracic Mobility
Written By David Song

DOWEL SIDE LUNGE

This is a multisegment mobility exercise that targets multiple areas of the body using an exercise dowel. Start by gripping the dowel with both hands at a wide distance. Lunge to one side while rotating the dowel to a vertical position. This will guide one arm to reach up to the ceiling and the other towards the floor simultaneously. Rotate through the spine to get the dowel into a vertical position. Return to neutral position and alternate sides.

Muscles Involved:

  • Straight leg

    • Hip Adductors

      • Adductor Magnus

      • Adductor Longus

      • Adductor Brevis

      • Gracilis

    • Hamstrings

      • Semitendinosus

      • Semimembranosis

  • Top arm

    • Pectoralis Minor

    • Pectoralis Major

    • Anterior Deltoid

  • Bottom Arm

    • Rhomboids

    • Trapezius

    • Posterior Deltoid

  • Thoracic Spine

Related Conditions:

  • General Mobility Flow / General Wellness

  • Postural Strain

Exercise Equipment:

Click to buy

 

Related Exercises

Featured
Front Line Opener
Chest, Core Stretch, Core, Chest Stretch, Full Body, Superficial Front Line, Thoracic Mobility
Front Line Opener
Chest, Core Stretch, Core, Chest Stretch, Full Body, Superficial Front Line, Thoracic Mobility
Chest, Core Stretch, Core, Chest Stretch, Full Body, Superficial Front Line, Thoracic Mobility
Dowel World’s Greatest Stretch
Low Back, Hip, Hip Flexibility, Low Back Flexibility, Thoracic Flexibility
Dowel World’s Greatest Stretch
Low Back, Hip, Hip Flexibility, Low Back Flexibility, Thoracic Flexibility
Low Back, Hip, Hip Flexibility, Low Back Flexibility, Thoracic Flexibility
Lower Log Roll
Full Body, Spiral Line, Lumbar Flexibility, Hip Flexibility
Lower Log Roll
Full Body, Spiral Line, Lumbar Flexibility, Hip Flexibility
Full Body, Spiral Line, Lumbar Flexibility, Hip Flexibility
Romanian Deadlift to High Pull
Strength and Conditioning, Strength Training, Full Body, Low Back, Lumbar Strengthening, Shoulder Strengthening
Romanian Deadlift to High Pull
Strength and Conditioning, Strength Training, Full Body, Low Back, Lumbar Strengthening, Shoulder Strengthening
Strength and Conditioning, Strength Training, Full Body, Low Back, Lumbar Strengthening, Shoulder Strengthening
Deadlift To High Pull Front Press
Full Body, Strength and Conditioning, Strength Training
Deadlift To High Pull Front Press
Full Body, Strength and Conditioning, Strength Training
Full Body, Strength and Conditioning, Strength Training
Suitcase Deadlift
Functional Back Line, Posterior Chain, Low Back, Lower Body, Hip, Lumbar Strengthening
Suitcase Deadlift
Functional Back Line, Posterior Chain, Low Back, Lower Body, Hip, Lumbar Strengthening
Functional Back Line, Posterior Chain, Low Back, Lower Body, Hip, Lumbar Strengthening
Staggered Deadlift
Posterior Chain, Functional Back Line, Low Back, Lower Body, Hip, Core, Lumbar Strengthening
Staggered Deadlift
Posterior Chain, Functional Back Line, Low Back, Lower Body, Hip, Core, Lumbar Strengthening
Posterior Chain, Functional Back Line, Low Back, Lower Body, Hip, Core, Lumbar Strengthening
Sky Reach Stretch
Full Body, Mobility, Stretch
Sky Reach Stretch
Full Body, Mobility, Stretch
Full Body, Mobility, Stretch
Upper Log Roll
Full Body, Low Back, Upper Back, Spiral Line, Neck, Thoracic Flexibility
Upper Log Roll
Full Body, Low Back, Upper Back, Spiral Line, Neck, Thoracic Flexibility
Full Body, Low Back, Upper Back, Spiral Line, Neck, Thoracic Flexibility
Brettzel Stretch
Spiral Line, Stretch, Hip Flexibility, Lumbar Flexibility
Brettzel Stretch
Spiral Line, Stretch, Hip Flexibility, Lumbar Flexibility
Spiral Line, Stretch, Hip Flexibility, Lumbar Flexibility
David Song
Previous

Front Line Opener
Next

Foam Roller Thread The Needle