Low Lunge
What Is the Low Lunge?
Low Lunge is an isolation exercise that primarily targets the hips and groin, stretching the hip flexors at the front of the back leg. It is a beginner-level movement done on the floor with no equipment: the back knee rests on the ground, the front foot is planted ahead, the fingertips touch the floor beside the front foot and the hips sink slowly forward.
The position opens the back hip into extension, the opposite of the bent-hip posture of sitting, cycling and much of running. That lengthens the iliopsoas, the deep hip flexor that runs from the lower spine and pelvis to the top of the thigh, along with the tensor fasciae latae on the outside of the hip. Because the back knee is bent, the rectus femoris at the front of the thigh is stretched as well. It is a staple of yoga classes, where the name Anjaneyasana covers both this hands-down version and the arms-overhead version, and a common cool-down stretch for runners, cyclists and anyone who spends long hours seated.
This page covers the supported version, with the torso leaning well forward over the front thigh and the hands on the floor. The hands take some of the body weight and make it easy to control how far the hips sink, which is why it suits beginners. Kneeling Hip Flexor Stretch sits upright with the pelvis tucked under for a more focused stretch at the front of the hip. Crescent Low Lunge raises the arms overhead into a backbend, which adds a stretch along the front of the trunk and asks for more balance. Lizard Pose moves the hands inside the front foot and lowers onto the forearms, which bends the front hip much further and reaches the inner thigh. Couch Stretch raises the back foot so the back knee bends fully, shifting more of the stretch into the rectus femoris.
Low Lunge suits almost anyone who trains, and it fits best at the end of a session or in a separate mobility session. It is not the same as the Bodyweight Lunge, a strength exercise that steps down and back up for reps. If kneeling is uncomfortable, pad the back knee or rest the hands on yoga blocks, and if the front of the hip feels tight, take a shorter slide forward and build depth over several sessions.
Muscles Worked
- Tensor Fasciae Latae
- Primary
- Rectus Femoris
- High
- Sartorius
- High
- Adductor Longus
- Medium
- Soleus
- Low
- Erector Spinae
- Minimal
Instructions
- Kneel on a mat with padding under your knees.
- Step your right foot forward so the foot is flat on the floor and the right knee is bent, leaving a long gap between the front foot and the back knee.
- Rest your left knee on the floor behind you, with the toes of your left foot tucked under.
- Lean your torso forward over your front thigh and place your fingertips on the floor on either side of your front foot.
- Lift your chest, lengthen your spine and look forward.
- Slowly slide your hips forward and down until you feel a stretch at the front of your left hip and thigh.
- Let your front knee travel forward over your foot, keeping it in line with your second and third toes and stopping before it moves well past them.
- Keep your hips square to the front and your lower back long, drawing your lower belly in lightly so it does not sag into an arch.
- Hold still for 10 to 30 seconds, breathing slowly, without bouncing.
- Shift your hips back, step your front foot back to kneeling and repeat on the other side.
Common Mistakes
Arching the lower back
Letting the pelvis tip forward and the lower back sag moves the stretch out of the front of the hip and into the lower back.
Twisting the hips
Letting the back-leg hip swing open or drop toward the floor takes the hips out of square and weakens the stretch on the back leg.
Front knee drifting too far
Sinking until the front knee is well past the toes or caving inward puts extra strain on the front knee.
Stepping too short
Placing the front foot too close to the back knee leaves no room for the hips to move forward, so the knee runs out over the toes before the hip opens.
Kneeling on a hard floor
Putting the bare back knee on a hard surface presses on the kneecap and makes the hold hard to sustain.
Bouncing into the stretch
Pulsing the hips down or forcing extra depth makes it harder to relax into the stretch and can push the front hip or knee past a comfortable range.
Injuries
Low Lunge is a low risk exercise when performed with proper technique. The back knee carries part of your body weight, so kneeling on a hard floor presses directly on the kneecap. The front knee is loaded most when the hips sink so far that the knee drifts well past the toes, or when it caves inward. The lower back takes strain when the pelvis tips forward and the back sags into an arch to fake extra depth, and people with hip impingement may feel a pinch at the front of the front hip, which is deeply bent in this position.
To keep the stretch where it belongs, fold the mat or a blanket under the back knee, keep the front knee in line with the second and third toes, and slide the hips forward only as far as you can while keeping the lower back long and the hips square to the front. If the floor feels too far away, rest the hands on yoga blocks on either side of the front foot. Ease into the position and hold it still rather than bouncing at the end.
If kneeling is not possible, Standing Quadriceps Stretch stretches the front of the thigh without any weight on the knee, and Kneeling Hip Flexor Stretch keeps the knee down but lets you sit upright with the hands on the front knee. Once Low Lunge feels easy, progress to Crescent Low Lunge, Lizard Pose or Couch Stretch.
Stop if you feel sharp pain in either knee, a pinch deep in the front of the hip, pain in the lower back, or numbness or tingling running down the thigh. A strong but tolerable pull at the front of the back hip is the sensation you want.
- Primary Focus
- Hips & groin
- Equipment
- Body weight
- Modality
- Stretching
- Difficulty
- Beginner
Alternative Exercises
Frequently Asked Questions
- Q: Is Low Lunge the same as a regular lunge?
No. Low Lunge is a static stretch held with the back knee on the floor, while the Bodyweight Lunge is a strength exercise that steps down and drives back up for reps.
- Q: Can I do Low Lunge before a workout?
Yes, as long as the holds stay short. A review of eight studies on hip flexor stretching in healthy people found that holding the stretch for 30 to 90 seconds did not change strength, sprint or jump results, while holds of 270 to 480 seconds caused a small drop in measured strength. Save longer holds for the end of the session.
- Q: How long should I hold Low Lunge?
Hold each side for 10 to 30 seconds and repeat 2 to 4 times, so each hip gets about 60 seconds in total. Doing this on at least two or three days a week is enough to see progress, and daily practice is fine if it feels good.
- Q: Why do I feel it in my lower back instead of my hip?
The pelvis has usually tipped forward and the lower back has arched to make up the depth. Slide the hips back slightly, draw the lower belly in and lengthen the lower back, then sink forward again only as far as you can without the arch returning.
- Q: What is the difference between Low Lunge and a runner's lunge?
A runner's lunge uses the same hands-down position but lifts the back knee off the floor and holds the back leg straight on the toes. That makes it more of a strength and balance hold, while Low Lunge rests the back knee on the floor so you can relax into the stretch.