Low Lunge
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Stretching
- Type
- Stretching
The Low Lunge is a foundational bodyweight stretching exercise that opens the hip flexors, groin, and front of the thigh by placing one leg forward and lowering the opposite knee to the floor. It is a staple in yoga warm-ups and athletic flexibility routines, helping to counteract prolonged sitting and improve hip extension range of motion.
How to do the Low Lunge
- 1Begin in a standing position or transition from a high plank — step your right foot forward between your hands, placing it flat on the floor.
- 2Lower your left knee gently to the floor directly behind your left hip, with the top of your left foot resting on the mat.
- 3Ensure your right knee is directly above your right ankle so your front shin is vertical.
- 4Lift your torso upright and place your hands on your right thigh or raise them overhead with palms facing each other.
- 5Lengthen your spine, relax your shoulders, and tilt your pelvis slightly forward and down to deepen the stretch in the left hip flexor.
- 6Hold for 20–60 seconds, breathing steadily and sinking a little deeper with each exhale.
- 7Press through your front foot to rise back to standing or step back to plank, then repeat on the opposite side.
Form tips
- Keep your front knee tracking directly over your second toe — do not let it drift inward or outward.
- A slight forward tilt of the pelvis (tucking the tailbone under) intensifies the hip-flexor stretch in the back leg.
- Place a folded blanket or yoga block under your back knee if you feel discomfort on a hard surface.
- Keep your core lightly engaged to prevent the lower back from overarching, which can compress the lumbar spine.
Common mistakes
- Letting the front knee travel past the toes, which increases shear force on the knee — keep the shin vertical.
- Skipping the pelvic tilt and staying in a neutral hip, which reduces the hip-flexor stretch and misses the main benefit of the pose.
- Rounding the upper back or hunching the shoulders instead of lifting through the crown of the head.
- Rushing the hold and not allowing enough time for the hip flexors to release — hold for at least 20 seconds per side.
Frequently asked questions
What muscles does the Low Lunge stretch?
It primarily stretches the hip flexors (iliopsoas) and quadriceps of the back leg, with secondary lengthening of the groin and inner thigh. It is a bodyweight stretch with no single listed target muscle.
How is the Low Lunge different from a standard lunge?
A standard lunge is a strength exercise with a shorter stride and an upright back leg. The Low Lunge places the back knee on the floor and holds the position to target hip-flexor flexibility rather than build leg strength.
Is the Low Lunge good for tight hip flexors?
Yes — it is one of the most effective static stretches for tight hip flexors caused by prolonged sitting. Hold for 30–60 seconds per side and perform it daily for lasting improvement.
Can beginners do the Low Lunge?
Yes. It requires no equipment and the intensity is easy to control by adjusting the stride length and how far you sink into the pose. Use a pad under the back knee if needed.
How many sets and reps should I do?
For flexibility, hold each side for 30–60 seconds and perform 1–3 rounds. For a dynamic warm-up, 5–10 second holds for 2–3 reps per side is sufficient.
