Low Lunge
FlexibilityMuscles stretched
hip flexorsquads
- Equipment
- No equipment
- Level
- Beginner
- How much to do
- Hold for 30–45 seconds. Then do the same on the other side.
How to do it
- Step one foot forward into a lunge and lower the back knee gently to the mat.
- Set your front knee over your ankle and untuck or tuck the back toes as comfortable.
- Sink your hips forward until you feel the front of the back thigh open.
- Keep your chest lifted and your spine long.
- Hold and breathe, then step back to release.
How to breathe
Breathe in to lengthen, then let the exhale carry you a little deeper. Never force it.
Common mistakes
Letting your lower back arch. Draw your ribs down and squeeze your glutes to keep it flat.
Giving one side more time than the other. Count both, and match the looser side to the tighter one.
Frequently asked questions
- Which muscles does Low Lunge stretch?
- Low Lunge mainly stretches your hip flexors. It also engages your quads.
- What equipment do you need for Low Lunge?
- None — Low Lunge is a bodyweight move you can do anywhere.
- Is Low Lunge good for beginners?
- Yes — Low Lunge is beginner-friendly. Start slow and keep your form clean.
- How long should you hold Low Lunge?
- Hold for 30–45 seconds. Then do the same on the other side.