How to do a Lunge to Hamstring Stretch
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Lunge to Hamstring Stretch
Target muscles worked
Instructions for Proper Form
Lunge to Hamstring Stretch is a dynamic movement that combines a standard Lunge with a Hamstring Stretch. This compound exercise primarily targets the quadriceps, glutes, and hamstrings. By transitioning from a forward lunge into a hamstring stretch, you enhance flexibility while also promoting strength and stability. It's an excellent addition to warm-up routines to improve mobility and prepare your lower body for more intense exercises.
- Take a big step forward from a standing position, bend your front knee and drop your back knee down to the ground.
- Tuck your hips in and square them.
- Shift your weight onto your front heel, you should feel a stretch in your back leg’s quads and hip flexors.
- Pull your hips back, unbend your front leg and extend it until it is as straight as you can make it.
- Point your toes straight up.
- Use the ground or something stable for support as you keep your weight balanced and back straight over your front leg.
- If you can, grab your front leg’s toes.
- Hold this position for a moment.
- Bend your front leg, and lean back into your hips.
- Square your hips, step forward with your back leg, and return to a standing position.
- Switch sides and repeat.
Alternative Exercises to Lunge to Hamstring Stretch
1. Hip Hinge
13.7 mSCORESWAPPED 412 TIMESHip Hinge is a fundamental movement pattern that primarily targets the glutes and hamstrings. This is a compound exercise that emphasizes proper form and mechanics which are critical for many other strength training exercises like Deadlifts and Good Mornings. This movement helps improve hip mobility and stability, and is a vital component for building a strong and resilient posterior chain.
- Beginner
- Hamstrings
2. Leg Swing
12.7 mSCORESWAPPED 350 TIMESLeg Swing is an effective dynamic stretch that primarily targets the hip flexors and hamstrings. This compound exercise involves swinging your leg forward and backward, or side to side, maintaining controlled movement as you progress through the range. It’s an excellent warm-up exercise to improve mobility, flexibility, and coordination, making it easier to prepare for more intense lower body workouts.
- Beginner
- Hamstrings
3. Walkout
14.7 mSCORESWAPPED 187 TIMESWalkouts are a compound, bodyweight exercise that primarily targets your core, shoulders, and hamstrings. The exercise involves standing with your feet hip-width apart, bending over to touch the ground, walking your hands forward until you're in a push-up position, and then walking back to the standing position. This is a great exercise for improving strength, stability, and range of motion in your core and upper body.
- Beginner
- Hamstrings
4. Single-Leg Cycles
12.5 mSCORESWAPPED 161 TIMESSingle-Leg Cycles is a core-centric, bodyweight exercise that targets the abdominals and hip flexors. By pedaling your legs in a cycling motion, you maintain continuous tension in these muscle groups. Performing the exercise one leg at a time can help improve coordination and balance, as well as ensure balanced muscle development by addressing any potential imbalances between sides.
- Beginner
- Hamstrings
5. Bear Crawl
6.1 mSCORESWAPPED 150 TIMESBear Crawl is a compound, bodyweight exercise that primarily targets the core, shoulders, and legs. By moving on all fours, you engage multiple muscle groups simultaneously while also enhancing coordination and stability. This exercise adds an element of cardio, making it a great way to build endurance and functional strength, with practical benefits for overall body control and movement.
- Beginner
- Hamstrings
6. Lunge to Lateral Reach
10.3 mSCORESWAPPED 120 TIMESLunge to Lateral Reach is a variation on the standard Lunge that adds a reach to the side. This compound movement targets the quads while the lateral reach recruits the obliques and improves balance. Combining these movements challenges your stability and proprioception, while also emphasizing muscle activation and mobility on both the lower and upper body.
- Beginner
- Hamstrings
7. Dumbbell Good Morning
63.8 mSCORESWAPPED 108 TIMESThe Dumbbell Good Morning is a strength exercise that focuses on the posterior chain, including the hamstrings, glutes, and lower back. Holding a dumbbell at chest level or placing two dumbbells on the shoulders, you hinge at the hips and lean forward with a straight back, then return to the starting position. This movement emphasizes hip mobility and back strength, improving posture and stability. It's a versatile exercise suitable for all fitness levels, offering a low-impact alternative to enhance lower back and hamstring flexibility and strength.
- Beginner
- Hamstrings
- Dumbbells
8. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 102 TIMESThis exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.
- Beginner
- Hamstrings
- Dumbbells
9. Walking Front Kicks
2.4 mSCORESWAPPED 94 TIMESWalking Front Kicks are a dynamic, compound exercise that primarily targets the hip flexors, quads, and hamstrings. By incorporating a walking motion, you also engage your core for stability and improve your balance and coordination. This exercise is excellent for enhancing flexibility and warming up the lower body muscles, making it a great addition to any warm-up routine or dynamic stretching session.
- Beginner
- Hamstrings
10. Airplane
12.8 mSCORESWAPPED 85 TIMESAirplane is a bodyweight balance exercise that primarily targets the glutes, hamstrings, and lower back. By standing on one leg and extending your arms and opposite leg out, this exercise adds significant instability, helping to improve balance and muscle coordination. This is a great exercise for enhancing proprioception and functional strength, especially in stabilizing muscles.
- Intermediate
- Hamstrings