Kneeling Lunge
Kneeling Lunge
Muscle Group Stretched: Hip Flexors
Muscle Group Strengthened: n/a
Type of Stretch: Passive Static
Difficulty: All Levels
Suggested Prerequisites: none
The kneeling lunge is really the most basic hip flexor stretch there is. It’s not only a great passive stretch in its own right, but there are oodles of other passive and active lunge variations you can add to spice up your stretching routine, or target your muscles differently.
How To
Step 1
Start kneeling, taking a big step forwards with one foot so that the knee is stacked over the ankle. Keep your torso lifted with shoulders stacked on top of your hips (avoid leaning forwards), and “square” your hips by pointing both of your hip bones forwards.
If you find balance challenging/awkward: place your hands on something for balance - this could mean practicing near a wall or a chair to rest a hand on, or if your lunge is low enough, placing your hands on yoga blocks (so long as you aren’t leaning forwards to reach the blocks!)
If your back knee hurts: add some padding under the knee - roll up your yoga mat, fold up a towel or a blanket, or throw a pillow under there. This is actually a pretty common complaint I hear from students, so I wrote a whole blog post on this topic. If you can’t find a solution to keep your knee happy, don’t push through the pain! Opt for a different stretch (like a standing lunge)
Step 2
Tuck your tailbone down towards the floor, trying to rotate your hips backwards (posterior pelvic tilt) so that you’re feeling a stretch in the muscles in the front of the back leg’s hip. If you don’t feel much of a stretch, press your hips forwards (squeezing the glutes in your back leg), you may need to step the front foot farther forwards to keep the knee on top of the ankle.
Hold for 20-60 seconds.
Modifications
Need to make it easier?
Keep the initial “big step forwards” small, so that both knees are bent 90 degrees.
Want to make it harder?
Bend your back knee, pulling your heel towards your butt for an extra quad stretch.
Turn it into a standing lunge by tucking your back toes and straightening your back knee.
Related Content
Flexopedia: Kneeling Lunge with Side Bend
Flexopedia: Standing Lunge
Flexopedia: Kneeling Lunge Hip Flexor Contract-Relax (PNF)
Flexopedia: Kneeling Lunge Quads Contract-Relax (PNF)
Blog Post: Help! My Knee Hurts in a Lunge
Blog Post: Build a Better Hip Flexor Stretch
