Lunge to Hamstring Stretch
- Beginner
- Mobility
This mobility flow moves between a low lunge and a straight-leg hamstring fold, using only your bodyweight and a stable floor. It stretches the quads on the lunge side and the hamstrings on the fold, working one leg at a time. Beginners use it as a warmup, a cooldown or part of recovery work, flowing for reps rather than holding still.
- Muscles
- Hamstrings, Quads
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Step into a low lunge, back knee down.
- Sink your hips forward and lift your chest.
- Shift back, straightening the front leg, and fold over it.
- Flow between the two stretches, then switch sides.
Form cues
- Press your back toes down to steady the lunge.
- Keep your hips square instead of twisting open.
- Exhale slowly as you fold toward the straight leg.
Common mistakes
- Back knee slams into the floor. Lower down with control instead of dropping in.
- Front knee drifts inward during the lunge. Keep the knee tracking over your toes.
- Movement is rushed, skipping the stretch. Slow the flow down and pause briefly in each position.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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