Diagonal Stretch
The full diagonal stretch is an advanced stretching exercise where the upper body is stretched diagonally, allowing for an intense stretch along the entire side of the body. This exercise improves flexibility in the hip flexors and lateral core muscles. It can relieve tension and pain in the lower back and is especially useful as a warm-up before running-intensive sports or for anyone who spends a lot of time sitting during the workday.
Diagonal Stretch - the correct execution
- Start in a lunge
- Turn the left foot slightly outward
- Extend the right arm upwards
- Lower the right knee towards the floor
- Your front leg remains extended
- Go down until you can touch the right heel with your left hand
The exercise Diagonal Stretch is intended to be used as a mobility exercise.
Which muscles are trained by Diagonal Stretch?
Primary trained muscles for Diagonal Stretch
Quadriceps - The quadriceps femoris is the large muscle at the front of your thigh. It extends your knee.
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
Hipflexors - The hip flexors, including the iliacus and psoas major muscles, allow you to bend your leg and torso forward.
Secondary trained muscles for Diagonal Stretch
Lower Back - The erector spinae muscle runs along your spine and helps you extend your back and stand upright.
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Alternative variants of Diagonal Stretch:
Half Diagonal Stretch - Mid Calf Touch
The half diagonal stretch is a less intense variation of the full diagonal stretch. By bending the front knee and touching the calf, it requires less mobility, as the range of motion is smaller. This variation works well as preparation for the full diagonal stretch or as a gentler mobility exercise.
Half Diagonal Stretch - Mid Calf Touch - the correct execution
- Start in a lunge
- Turn the left foot slightly outward
- Extend the right arm upwards
- Lower the right knee towards the floor
- At the same time bend your front knee and touch the back of your knee with your left hand
Half Diagonal Stretch - Heel Touch
The half diagonal stretch with heel touch features a bend in the front knee and a reach to touch the heel. Compared to the version with a calf touch, this increases the range of motion slightly, making the exercise more challenging.
Half Diagonal Stretch - Heel Touch - the correct execution
- Start in a lunge
- Turn the left foot slightly outward
- Extend the right arm upwards
- Lower the right knee towards the floor
- Bend your front knee at the same time
- Go down until you can touch the right heel with your left hand
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