Outdoor Samson Lunge

Beginner Level of Difficulty

The samson lunge is a warm-up exercise that helps to open up the hips and upper back.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Back (upper)

Back (upper)

You can’t see your back without a lot of effort, but this doesn't mean you shouldn’t train it. Back exercises consisting of both back stretching and back strengthening is very important to your health and overcoming back pain.

Exercise Instructions

outdoor samson lunge - step 1

Step 1

Start in a standing position with your feet hip width apart and your hands interlocked in front of you.

outdoor samson lunge - step 2

Step 2

Step back into a lunge position and raise your arms over your head, keeping your chest proud and your spine fully extended.

outdoor samson lunge - step 3

Step 3

Stand back up into your starting position, lower your arms and repeat.