Kysero
Try for free

Hip Flexors · Beginner

Isometric Deep Lunge Stretch

Controlled flexibility drill to improve comfortable range of motion.

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

Exercise overview

Training details

Hip FlexorsGlutesAdductors

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Step into a long lunge stance and lower until both feet and the rear knee or forefoot are stable.
  2. 02Square the pelvis and keep the front foot fully planted with the knee aligned over the toes.
  3. 03Sink into the deepest comfortable position until the intended hip-flexor, groin, or front-leg stretch is felt.
  4. 04Hold without bouncing, twisting, or allowing the lower back to overarch.
  5. 05Shift out of the position slowly, bring the feet together, and repeat on the opposite side.

Keep exploring

Variations

Browse the full library

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

Related variationLow Lunge StretchRelated variationLizard Lunge 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