Should my back knee be on the ground?

In a true runners lunge, the back leg stays straight and active to maximize the stretch in the hip flexor. If you lack the strength or balance, you can drop the back knee down for a modified version.

Where should I feel this stretch exactly?

You should feel a deep stretch in the front of the hip on your back leg and in the glute and groin of your front leg. You may also feel a slight stretch in your calves.

How long should I hold a runners lunge?

For mobility improvements, aim to hold the stretch for 30 to 60 seconds per side. Ensure you are breathing consistently to help the nervous system relax.

How to Perform the Runners Lunge Stretch

Master the runners lunge stretch to improve hip mobility, relieve tightness, and enhance your athletic performance with our expert guide.

How to Perform

Begin in a high plank position with your hands directly under your shoulders and your body in a straight line.
Step your right foot forward and place it on the outside of your right hand, ensuring your foot is flat on the floor.
Lower your hips toward the ground while keeping your back leg straight and your back heel pushed away from you.
Keep your chest lifted and your gaze forward to maintain a neutral spine throughout the movement.
Hold this position for thirty seconds while breathing deeply into the stretch in your hip and groin.
Step your right foot back to the starting plank position and repeat the sequence on the left side.

Common Mistakes

Rounding the upper back instead of keeping the chest open.
Allowing the front knee to cave inward toward the midline.
Letting the back knee sag or touch the ground prematurely.
Holding your breath which prevents the muscles from relaxing into the stretch.

Muscles Worked

Primary movers

Hip Flexors

Stabilizers

Glutes
Hamstrings
Adductors
Core

Related Guides

2 Handed Kettlebell Swing — Strength
3D lunge warmup — Strength
4-count burpees — Strength

Hip Flexors · Strength