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Hip Flexors · Beginner

Runners Lunge Stretch

Long runner’s lunge stretching the rear hip flexors and calf while the front foot remains planted.

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Runners Lunge Stretch demonstration

Exercise overview

Training details

Hip FlexorsGlutesHamstringsCalves

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Step one foot forward into a long lunge and place the hands on the floor, blocks, or front thigh for support.
  2. 02Keep the front foot fully planted and extend the rear leg with the heel reaching backward.
  3. 03Lower the hips gently forward and down while keeping the front knee aligned with the toes.
  4. 04Lengthen the spine and avoid collapsing the chest onto the front thigh.
  5. 05Hold the stretch with steady breathing, then step out carefully and switch sides.

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Variations

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

Related variationSampson Stretch

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Alternatives

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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

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