The lunge stretch is a deep standing lunge held statically to stretch the hip flexors of the back leg and the hamstrings of the front leg. It is a foundational mobility exercise that addresses tight hip flexors from sitting and prepares the body for squatting, lunging, and running.
Muscle Group
Hip Flexors, Hips, Quadriceps
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Opens the hip flexors of the back leg
- Stretches the hamstrings of the front leg
- Improves hip extension for squats and running
- Counteracts the effects of prolonged sitting
- Foundational mobility exercise
- No equipment needed
How to perform
- Stand tall. Step your right foot forward into a long lunge stance, three to four feet of separation.
- Lower your back (left) knee toward the floor. Keep your front (right) knee bent at roughly 90 degrees.
- Place your hands on your front knee or on the floor on either side of the front foot.
- Press your hips forward and down. Squeeze your back glute to deepen the stretch.
- Lift your chest. Keep your torso upright.
- Feel the stretch in your back hip flexor and front hamstring.
- Hold for 30 to 60 seconds. Breathe deeply.
- Switch sides and repeat.
FRONT VIEW
BACK VIEW
Quadriceps
Primary
Hamstrings
Primary
Adductors
Primary