Low Lunge Stretch

Muscles worked

Setup

1. Begin in a kneeling position on a soft surface or yoga mat.
2. Step your right foot forward, placing it flat on the floor so your knee is stacked directly over your ankle.
3. Slide your left knee back as far as comfortable, keeping the top of the foot or toes on the floor.
4. Place your hands on your front thigh or on the ground on either side of your front foot for balance.

How to do it

1. Inhale deeply and lengthen your spine, pulling your shoulders back and down.
2. Exhale as you gently sink your hips forward and down toward the floor, feeling the stretch in the front of your trailing hip.
3. Maintain a steady breathing pattern, holding the stretch for 30 seconds while keeping your torso upright.
4. Slowly shift your weight back to release the tension and repeat on the opposite side.

Form checklist

• Ensure the front knee does not track past the toes to protect the joint.
• Keep your hips squared forward rather than letting them rotate to the side.
• Engage your core to prevent your lower back from arching excessively.
• Keep your chest lifted and gaze forward to maintain a neutral spine.

Pro tips

• Squeeze the glute of the back leg to deepen the stretch in the hip flexor through reciprocal inhibition.
• Focus on a posterior pelvic tilt (tucking your tailbone) to maximize the stretch in the psoas and rectus femoris.

Make it harder

• Reach both arms toward the ceiling to add a stretch for the abdominals and latissimus dorsi.
• Gently reach back and grab your trailing foot with the same-side hand to turn this into a deep quad-focused stretch.

Frequently asked

What muscles does the low lunge stretch work?

The low lunge stretch primarily targets the glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.

What equipment do you need for the low lunge stretch?

The low lunge stretch requires no equipment — just your body weight.

Is the low lunge stretch good for beginners?

Yes. The low lunge stretch is a beginner-friendly movement and a strong foundation to build on.

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