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Low Lunge

Step by step instructions, muscle activation and variants for the Low Lunge.

EasyQuadricepsHamstrings

About this exercise

The low lunge is a foundational yoga and stretching pose that deeply opens the hip flexors, quadriceps, and groin while also gently stretching the hamstrings of the front leg. It is widely used as a warm-up movement and recovery stretch to improve hip mobility and flexibility.

How to Perform

  • Start in a standing position, then step one foot forward into a lunge
  • Lower the back knee to the floor gently, placing it directly below or slightly behind your hip
  • Position the front foot flat on the floor with the knee above the ankle
  • Lower your hips toward the floor to feel a deep stretch in the front of the back hip
  • Place your hands on your front thigh or the floor on either side of the front foot for support
  • Keep your chest upright and your core gently braced
  • Hold the stretch for the desired duration, breathing steadily
  • Return to standing and repeat on the opposite side

Muscle Activation

Primary
QuadricepsHamstrings
Secondary
GlutesLower back

About the Low Lunge

The Low Lunge 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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