Exercise guide
Low Lunge Left
- Beginner
- Compound
- Timed hold
- Lower legs
- Upper legs
The Low Lunge (Left) is a foundational unilateral movement that builds lower-body stability while deeply stretching the hip flexors of the trailing leg and strengthening the glutes and quads of the lead leg.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a tabletop position on hands and knees or from a standing position.
- Step your left foot forward between your hands, ensuring the left knee is stacked directly over the left ankle.
- Lower your right knee to the floor and untuck your toes so the top of the right foot rests on the ground.
- Place your hands on your left thigh or on the floor on either side of the left foot.
How to do it
- Inhale deeply and lengthen your spine, lifting your chest away from your front thigh.
- Exhale as you sink your hips forward and down, feeling a deep stretch in the front of the right hip.
- Maintain a slow, controlled tempo, holding the stretch or moving slightly in and out of the depth.
- Keep your core braced to prevent your lower back from over-arching as you sink deeper.
Form checklist
- Ensure the left knee does not track past the toes to protect the joint.
- Keep your hips square to the front, avoiding any twisting of the pelvis.
- Keep your shoulders relaxed and pulled back, away from your ears.
- Distribute weight evenly through the entire left foot, pressing the heel down.
Pro tips
- Actively squeeze the right glute to facilitate reciprocal inhibition, which allows the right hip flexor to stretch more deeply.
- Imagine pulling your left heel and right knee toward each other on the mat to engage the inner thighs and stabilize the pelvis.
Make it harder
- Reach both arms toward the ceiling to challenge your balance and increase the stretch along the entire front body.
- Tuck the back toes and lift the right knee an inch off the ground to transition the move into an active isometric hold.
Frequently asked
- What muscles does the low lunge left work?
- The low lunge left primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the low lunge left?
- The low lunge left requires no equipment — just your body weight.
- Is the low lunge left good for beginners?
- Yes. The low lunge left is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps