Hips and adductors
Low Lunge
The Low Lunge is a stretch with no equipment for your hip flexors. Share of the load in the Zulta muscle model: hip flexors 50%, quads (rectus femoris) 28% and lower abs 8%.
How to do it
- Step one foot forward into a long lunge on a mat and lower the back knee to the floor.
- Place the front shin vertical, knee over the ankle.
- Rest the hands on the front thigh and lift the chest.
- Let the hips sink forward and down until you feel a stretch at the front of the back hip.
- Hold for 30 to 45 seconds, breathing slowly, then switch sides.
Tips
- Raise both arms overhead to lengthen the stretch up through the front of the body.
- Point the back toes straight back and keep the back thigh in line with the hip.
Common mistakes
- Arching the lower back as the hips sink.
- Letting the front knee drift inward.
- Rocking in and out of the position.
Muscles worked by the Low Lunge
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Extending the hip of the back leg in a lunge lengthens iliopsoas and, with the knee bent, rectus femoris.
Low Lunge alternatives
Same equipment
- Kneeling Hip Flexor Stretch
- Standing Hip Flexor Stretch
- Half Kneeling Hip Flexor Stretch with Reach
- Lizard Pose
- Couch Stretch
Different equipment
Frequently asked questions
What muscles does the Low Lunge work?
Mainly the hip flexors and quads (rectus femoris).
Is the Low Lunge good for beginners?
Yes. The Low Lunge is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Low Lunge?
For example the Kneeling Hip Flexor Stretch, Standing Hip Flexor Stretch and Half Kneeling Hip Flexor Stretch with Reach. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.