Kneeling Runner’s Lunge
stretchhipeasypassive
3 × 20s per side
How to do it
- Kneel on a padded surface and step the other foot forward into a stable half-kneeling position.
- Gently tuck the pelvis and contract the rear-leg glute.
- Shift forward until you feel a comfortable stretch at the front of the rear hip, keeping the front heel grounded.
- Hold for 10 to 30 seconds, then shift back slowly.
- Repeat the stretch with the other leg.
Form cues
- The front knee may move forward if the heel stays grounded and the position remains comfortable.
- Keep the ribs stacked over the pelvis rather than arching the lower back.
- Stop for front-of-hip pinching or rear-kneecap pain.
Muscles worked
Stretches: hip flexors
Part of a program
Part of Lower-Body Posture Reset
This exercise is one move. Lower-Body Posture Reset puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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