Kysero
Try for free

Hip Flexors · Beginner

Deep Lunge to Hamstring Stretch

Dynamic half-kneeling mobility sequence alternating a rear-hip-flexor lunge with a front-leg hamstring hinge.

View instructionsAll exercises
Back to all exercises
Deep Lunge to Hamstring Stretch demonstration

Exercise overview

Training details

Hip FlexorsHamstringsGlutesCalves

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Begin in a half-kneeling lunge with padding under the rear knee and the front foot planted.
  2. 02Gently move the pelvis forward with the trunk tall until the front of the rear hip lengthens.
  3. 03Shift the hips backward, straighten the front knee only as comfortable, and hinge forward with a long spine.
  4. 04Pause briefly over the front-leg hamstring without pulling the toes or rounding the back.
  5. 05Glide slowly between the lunge and hamstring positions for the assigned time, then change sides.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationRunners Lunge StretchRelated variationSampson Stretch

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBanded Hip Flexor & Quad StretchComparable substituteBand Distraction Hip Flexor StretchComparable substituteCouch Stretch

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder