Beginner

Low Lunge

Open your hip flexors with this fundamental stretch. Essential for runners and anyone who sits frequently.

2-4 weeks

Focus Areas

Flexibility Foundation Hips Legs

Prerequisites

None (accessible to all)

Basic balance

Knee padding helpful

Understanding of hip anatomy

Beginner

Low Lunge

Open your hip flexors with this fundamental stretch. Essential for runners and anyone who sits frequently.

2-4 weeks

Focus Areas: Flexibility Foundation Hips Legs

Prerequisites

None (accessible to all)

Basic balance

Knee padding helpful

Understanding of hip anatomy

The low lunge serves as a fundamental hip flexor stretch, addressing one of the most commonly restricted areas in modern bodies. This position, with one knee down and the other foot forward, creates an accessible stretch for the back leg’s hip flexor while providing options for increasing intensity. The versatility of low lunge makes it valuable from beginner rehabilitation to advanced flexibility training.

Beyond Movement uses low lunge as both an assessment tool and training exercise, revealing hip flexor restrictions while providing the means to address them. The position allows for numerous variations—adding reaches, rotations, or deeper sinking—to target different aspects of hip mobility. We emphasize proper positioning to ensure the stretch targets intended areas without straining the lower back.

Regular low lunge practice yields benefits extending far beyond flexibility gains. Runners experience improved stride length and reduced injury risk, while office workers find relief from the hip tightness causing lower back pain. The position also serves as preparation for more advanced movements like splits and deep lunges, making it foundational for movement development.