Body & Balance Studio
Posture scan

Kneeling Runner’s Lunge

stretchhipblahnikpassive

Content last reviewed: 2026-07-06

Kneeling Runner’s Lunge — figure 1

How to do it

  1. Kneel on one leg. Step out with the front foot and gently press the hips forward. Place the hands on the front thigh for support, if necessary.
  2. Hold the stretch for 10 to 30 seconds.
  3. Repeat the stretch with the other leg.

Form cues

  • Don’t extend the front knee beyond the toes.
  • Breathe — Exhale deeply while moving into the farthest point of the stretch; then breathe evenly while holding the stretch.

Dosage

  • Hold: 10–30 s per side
  • Rounds: 2–3
  • Ease to a mild, comfortable stretch — never to pain.

Muscles worked

hip flexors — anatomical illustration
hip flexorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: hip flexors

Target muscles

Hip Flexors
Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)