The hip flexor lunge is a dynamic stretch that opens the front of the hip through a controlled lunge pattern. It counteracts the shortening effect of prolonged sitting and is a staple in any warm-up or daily maintenance routine.

Setup

  1. Step your right foot forward into a half-kneeling lunge, with the right knee over the ankle and left knee on the ground.
  2. Tuck your pelvis slightly (posterior tilt) to flatten the lower back — this is critical to target the hip flexors.
  3. Gently shift your weight forward, driving the left hip toward the floor.
  4. Hold for 2–3 seconds at end range, then return to the start.
  5. Repeat for 8–10 reps, then switch sides.

Coaching Cues

What to feel:

  • A stretch through the front of the hip and upper thigh on the kneeling leg
  • Core engagement to maintain the pelvic tuck

Common mistakes:

  • Arching the lower back instead of tucking the pelvis — this dumps the stretch into the lumbar spine
  • Letting the front knee travel far past the toes
  • Rushing through reps — use a slow, controlled tempo

Programming

Parameter Recommendation
Reps 8–10 per side (dynamic) or 30–60 sec hold (static)
Sets 2–3 per side
Frequency Daily
When to do it Pre-workout, pre-morning routine, daily maintenance

Progressions

  1. Beginner: Hold the end position statically for 30 seconds per side.
  2. Intermediate: Add a same-side arm reach overhead to increase the stretch on the psoas.
  3. Advanced: Add a lateral lean away from the kneeling leg for a deeper psoas/TFL stretch.