Low Lunge

Muscles worked by the Low Lunge

Primary

Hip FlexorsHip Flexor MusclesQuadsQuadriceps Femoris

Secondary

Lower BackErector SpinaeGlutesGluteus Maximus

Also called: hip flexor, iliopsoas, psoas, iliacus, hip flexors, quad.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Low Lunge

1. From kneeling, step one foot forward so the knee stacks over the ankle.
2. Lower the back knee to the floor and untuck that foot.
3. Tuck the tailbone slightly and press the hips forward until you feel the front of the back thigh lengthen.
4. Lift the chest, raise the arms if it feels good, and hold for the prescribed time.
5. Step back and repeat on the other side.

Form tips

• Pad the back knee with a folded mat if the floor is hard.
• Squeeze the back glute to deepen the stretch without arching the lower back.
• Keep the front knee above the ankle rather than letting it slide forward.

At a glance

Low Lunge in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Squat
• Banded Terminal Knee Extension
• Barbell Back Squat
• Barbell Lunge
• Barbell Reverse Lunge
• Bench Bulgarian Split Stretch
• Bench Couch Stretch
• Bodyweight Reverse Lunge

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "low-lunge",
  "name_en": "Low Lunge",
  "name_de": "Tiefer Ausfallschritt",
  "name_es": "Zancada Baja",
  "description_en": "A kneeling split-stance stretch: the back knee rests on the floor while the hips sink forward, lengthening the hip flexor of the rear leg.",
  "description_de": "Eine kniende Schrittstellung: das hintere Knie liegt am Boden, die Hüften sinken nach vorn und verlängern den Hüftbeuger des hinteren Beins.",
  "description_es": "Un estiramiento en paso largo con la rodilla trasera apoyada: las caderas se hunden hacia delante y alargan el flexor de la cadera de la pierna de atrás.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "upper_legs",
  "primary_muscles": [
    "hip_flexors",
    "quadriceps"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "gluteus_maximus"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "From kneeling, step one foot forward so the knee stacks over the ankle.",
    "Lower the back knee to the floor and untuck that foot.",
    "Tuck the tailbone slightly and press the hips forward until you feel the front of the back thigh lengthen.",
    "Lift the chest, raise the arms if it feels good, and hold for the prescribed time.",
    "Step back and repeat on the other side."
  ],
  "instructions_de": [
    "Stell aus dem Kniestand einen Fuß nach vorn, das Knie über dem Sprunggelenk.",
    "Setz das hintere Knie ab und leg den Fußrücken flach auf.",
    "Kipp das Steißbein leicht ein und schieb die Hüften nach vorn, bis die Vorderseite des hinteren Oberschenkels zieht.",
    "Heb den Brustkorb, nimm die Arme nach oben, wenn es gut tut, und halte für die vorgegebene Zeit.",
    "Komm zurück und wiederhole auf der anderen Seite."
  ],
  "instructions_es": [
    "Desde la posición de rodillas, adelanta un pie para que la rodilla quede sobre el tobillo.",
    "Apoya la rodilla trasera en el suelo y deja el empeine estirado.",
    "Mete ligeramente el coxis y empuja las caderas hacia delante hasta notar el alargamiento en la parte frontal del muslo trasero.",
    "Eleva el pecho, sube los brazos si te resulta agradable y mantén durante el tiempo indicado.",
    "Vuelve atrás y repite del otro lado."
  ],
  "tips_en": [
    "Pad the back knee with a folded mat if the floor is hard.",
    "Squeeze the back glute to deepen the stretch without arching the lower back.",
    "Keep the front knee above the ankle rather than letting it slide forward."
  ],
  "tips_de": [
    "Polstere das hintere Knie mit einer gefalteten Matte, wenn der Boden hart ist.",
    "Spann die hintere Gesäßmuskulatur an, um die Dehnung ohne Hohlkreuz zu vertiefen.",
    "Halte das vordere Knie über dem Sprunggelenk, statt es nach vorn rutschen zu lassen."
  ],
  "tips_es": [
    "Acolcha la rodilla trasera con una esterilla doblada si el suelo es duro.",
    "Aprieta el glúteo de atrás para profundizar el estiramiento sin arquear la zona lumbar.",
    "Mantén la rodilla delantera sobre el tobillo en lugar de dejarla deslizarse hacia delante."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/low-lunge-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "low-lunge");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.