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Exercise guide
Low Lunge
A kneeling split-stance stretch: the back knee rests on the floor while the hips sink forward, lengthening the hip flexor of the rear leg.
What this exercise works
- Muscles
- hip flexors · quadriceps · erector spinae · gluteus maximus
- Goals
- mobility
- Equipment
- No equipment
- Category
- Stretching
- Difficulty
- beginner
Demonstration
Step 1
How to perform the movement
- From kneeling, step one foot forward so the knee stacks over the ankle.
- Lower the back knee to the floor and untuck that foot.
- Tuck the tailbone slightly and press the hips forward until you feel the front of the back thigh lengthen.
- Lift the chest, raise the arms if it feels good, and hold for the prescribed time.
- Step back and repeat on the other side.
Technique cues and common mistakes
- Pad the back knee with a folded mat if the floor is hard.
- Squeeze the back glute to deepen the stretch without arching the lower back.
- Keep the front knee above the ankle rather than letting it slide forward.