Exercise guide
Low Lunge To Hamstring Stretch
- Beginner
- Compound
- Timed hold
- Hips
- Lower legs
This dynamic flow transitions between a low lunge and a half-split to simultaneously improve hip flexor mobility and hamstring flexibility. It is an effective active recovery movement that targets the entire lower body chain through a functional range of motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start in a kneeling position on a soft surface or yoga mat.
- Step your right foot forward, placing it flat on the ground so the knee is stacked directly over the ankle.
- Slide your left knee back slightly until you feel a gentle stretch in the front of your left hip, keeping the top of the back foot flat or toes tucked.
- Place your hands on the floor on either side of your front foot for stability.
How to do it
- Inhale and sink your hips forward and down into the low lunge, keeping your chest lifted and spine long.
- Exhale as you shift your hips back toward your rear heel, straightening your front leg and flexing your toes toward your shin.
- Inhale again as you glide back forward into the low lunge, returning to the starting position.
- Move at a slow, controlled tempo, spending 2-3 seconds in each position before switching sides after the set.
Form checklist
- Keep your hips square to the front throughout the entire transition.
- Maintain a flat back during the hamstring stretch; avoid rounding your shoulders to reach the floor.
- Ensure the front heel stays glued to the floor as you shift your weight back.
- Keep your core lightly engaged to protect the lower back during the hip sink.
Pro tips
- Squeeze the glute of the trailing leg during the lunge phase to deepen the stretch in the hip flexors through reciprocal inhibition.
- Think about pulling your front hip bone back and pushing your back hip bone forward to maintain perfect pelvic alignment.
Make it harder
- Lift the back knee off the floor during the lunge phase to turn it into a high lunge for increased stability and strength demands.
- Reach both arms overhead during the lunge phase to add a thoracic spine stretch and increase the leverage on the hip flexors.
Frequently asked
- What muscles does the low lunge to hamstring stretch work?
- The low lunge to hamstring stretch 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 to hamstring stretch?
- The low lunge to hamstring stretch requires no equipment — just your body weight.
- Is the low lunge to hamstring stretch good for beginners?
- Yes. The low lunge to hamstring stretch is a beginner-friendly movement and a strong foundation to build on.
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