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Kneeling Hip Flexor Lunge Stretch

Step by step instructions, muscle activation and variants for the Kneeling Hip Flexor Lunge Stretch.

EasyGlutes

About this exercise

The hip lunge is a deep kneeling stretch that opens the hip flexors, groin, and glutes. By dropping into a low lunge with one knee on the floor, you create a sustained stretch along the front of the rear hip while the front leg works the glutes and hip rotators, making it an effective mobility drill for athletes and desk workers alike.

How to Perform

  • Start in a standing position and step one foot forward into a long lunge stance
  • Lower the rear knee gently to the floor so the shin lies flat behind you
  • Place both hands on the front knee or the floor for balance
  • Sink your hips forward and down, feeling the stretch in the front of the rear hip
  • Keep your torso upright and your front shin roughly vertical
  • Hold the position for the prescribed duration, breathing deeply to deepen the stretch
  • Push back up and switch legs, repeating on the other side

Muscle Activation

Primary
Glutes
Secondary
QuadricepsHamstrings

About the Kneeling Hip Flexor Lunge Stretch

The Kneeling Hip Flexor Lunge Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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