The lunge with side bend improves mobility from the hips to the shoulders while increasing strength in the quads, glutes, and hamstrings.
Stand tall with your arms hanging at your sides.
Step forward with one foot and descend into a lunge. Bend your front knee to 90 degrees, while reaching your back hand over your head and bending your torso toward the front leg, reaching your front hand to the floor. Pause, then return to the starting position.
Make sure to keep your front leg's heel planted flat on the floor.
Keep your front knee aligned over your foot.
Take a far enough step forward to give your hips room to drop.