Quads
Bodyweight
Intermediate
Squat
Hip Flexors, Glutes, Shoulders
The walking quad stretch to overhead lunge combines dynamic stretching with strength training. It builds quad strength while opening tight hip flexors and shoulders.
1. Stand tall with feet hip-width apart, arms at your sides 2. Step forward into a walking quad stretch to overhead lunge, dropping your back knee toward the ground 3. Reach both arms overhead as you sink into the lunge position 4. Push through your front heel to return to standing, bringing arms back down 5. Repeat the walking quad stretch to overhead lunge movement on the opposite leg
• Keep your front knee directly over your ankle during the walking quad stretch to overhead lunge • Drive through your front heel when standing up from the lunge • Reach tall through your fingertips when extending arms overhead in the walking quad stretch to overhead lunge • Keep your core tight throughout the entire movement
• Letting the front knee cave inward during the walking quad stretch to overhead lunge • Leaning too far forward instead of dropping straight down into the lunge • Rushing through the walking quad stretch to overhead lunge without controlling the movement
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your quads 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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