The hip flexor lunge exercise is mostly used for warm-up or cool-down stretches. Close to its name, this is also a good stretch for tight hips. This puts pressure and strengthens your core and lower back muscles.

1-5 Minutes
3-5 Minutes
Just before strenuous exercise

Muscle Group
All the major lower body muscles (i.e. calves, hamstrings quadriceps, and gluteal)


Fitness Type

Safety Icon

Safety Tips

Remember to not bend your knee too far or let one hip sag because this could greatly affect your performance of this exercise. If you have a knee injury or any injury that is affecting this joint, ask permission or clearance from your doctor first.


Equipment Required

If doing this exercise barefoot, you may need a mat. But this is not necessary.

Number of Reps and/or Length of Time


1-2 minutes
10 secs hold
Repeat 3 times


2-4 minutes
20 secs hold
Repeat 4 times


3-5 minutes
30 secs hold
Repeat 5 times


Step 1
Watch the instructional video, then read the following for clarification.

Start by kneeling with your left knee.

Step 2
Slowly move the kneeled knee away so that it will not be aligned to your butt. You can place your hands on the supporting folded leg or on your hips or on your back.

Step 3
Lean forward and stretch your left hip toward the floor.

Step 4
Hold this pose for 30 seconds.

Step 5
Switch sides and repeat

Step 6
Bring both legs straight to a sitting position to relax.

Step 7
Bring both legs straight to a sitting position to relax.

Make it happen and shock everyone

Fitness Tip

Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.

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