Lunge Stretch

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and your hands on your hips for balance.
2. Take a long step forward with one leg, maintaining a stance wide enough to keep your balance.
3. Ensure your torso is upright and your core is lightly engaged to stabilize your spine.

How to do it

1. Slowly lower your back knee toward the floor, bending both knees until you feel a deep stretch in the front of the trailing hip.
2. Shift your weight slightly forward while keeping your front heel firmly planted on the ground.
3. Inhale deeply as you hold the stretch, and exhale as you sink slightly deeper into the movement.
4. Press through the front foot to return to the starting position and switch sides.

Form checklist

• Keep your front knee stacked directly over your ankle, not tracking past your toes.
• Maintain an upright chest and avoid leaning forward or arching your lower back.
• Keep your hips square and facing forward rather than rotating to the side.
• Ensure your back knee is hovering just above the floor or resting lightly on a soft surface.

Pro tips

• Squeeze the glute of your trailing leg to facilitate reciprocal inhibition, which allows the hip flexor to relax and stretch more deeply.
• Reach the arm on the same side as your back leg straight up toward the ceiling to extend the stretch through the psoas and abdominal wall.

Make it harder

• Elevate your back foot on a bench or chair to perform a 'Couch Stretch' variation, significantly increasing the tension on the quadriceps.
• Add a torso rotation toward the side of your front leg to incorporate thoracic spine mobility into the hip stretch.

Frequently asked

What muscles does the lunge stretch work?

The lunge stretch primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the lunge stretch?

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

Is the lunge stretch good for beginners?

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

Related exercises

• Back Shuffle Side KickoutIntermediate · calves, glutes, hamstrings, and quadriceps
• Barbell Band Assisted DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Bench Lateral Step UpIntermediate · calves, glutes, hamstrings, and quadriceps
• Barbell Paused Sumo DeadliftAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius