Lunge Stretch
Description
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
Equipment Required
Lunge Stretch Instructions
- 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.
Lunge Stretch Form & Visual
Lunge Stretch 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
Lunge Stretch Muscles Worked
- Hip flexors (back leg, stretched)
- Hamstrings (front leg, stretched)
- Adductors
- Quadriceps (back leg, mild stretch)
Lunge Stretch Variations & Alternatives
- Kneeling Hip Flexor Stretch
- Lizard Pose
- Lunge with Quad Stretch (grab back foot)
- Lunge with Overhead Reach
- Walking Lunge Stretch
