Tip The Deep Lunge Test Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness TrainingVideos Tip The Deep Lunge Test Can you pass this test It' ll tell you a lot about the health of your hips and it can even help fix tightness by Tom Morrison February 28, 2017April 5, 2021 Tags Exercise Coaching, Tips Getting feedback from your body is one of the most important factors of your warm-up. Taking a few minutes to run some simple tests could mean the difference in you having an awesome lifting session or getting halfway through and having to call it a day because you just can't get going. The best test for assessing good range of motion in your hips is the deep lunge test. Why s It So Good During the test, you have your hips in flexion and extension at the same time, a great way to get feedback individually from each side. If you found one side significantly tighter than the other, it may not be a good idea to attempt a one rep max or deep squatting. The beauty of the test is that you can then continue using the lunge as a warm-up to address this tightness. If you can make yourself level out then you're good to go. If not, then you know to alter your workout. How To Do It Start off in a push-up position. Place one foot beside the hand on the same side so that the heel and palm are beside each other. Now try to replace your palm with your elbow. If you're not quite getting to the floor, try to press though the opposite hand and rotate your chest up to the ceiling, stretching the upper back. Bring the elbow back down and see if you can make any improvement with 5-10 reps on each side. If you still fail to get the elbow to the floor, you can alter the angle of your torso. Move your body diagonally away from the front knee until you can put your elbow down. Then, try to sweep yourself in, bringing the elbow to the heel. This is great for warm-ups, cooldowns, and also during rests. The more time you devote to it, the better you'll get, and the stronger your hips and knees will feel. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Overhead Press Front Squat Challenge Start with 10 presses and 20 front squats. On the next set, do as many presses as you can, then double that number for front squats. Continue until jacked. Exercise Coaching, Overhead Press, Squat, Tips Ben Bruno August 16 Training 5 Truths About Pressing Can't bench 350? Coach Boyce says it doesn't matter - overhead pressing is more important. Here’s why. Bodybuilding, Powerlifting & Strength, Training Lee Boyce June 19 Training Tip Kill the Inner Chest Myth Stop trying to train your inner chest. Here's why. Bodybuilding, Chest, Tips, Training Thoren Bradley September 11 Training Tip This Type of Workout Music is Best Music can power your workout to new heights, but the wrong kind can trash your nervous system. Bodybuilding, Motivation, Powerlifting & Strength, Tips, Training John Paul Catanzaro January 30