Lunge to Hamstring Stretch
The Lunge to Hamstring Stretch is a dynamic mobility sequence that transitions between a low lunge and a front-leg hamstring stretch. This bodyweight exercise effectively targets the hip flexors, hamstrings, and glutes to improve lower body flexibility and range of motion.
While this is a mobility exercise, AI coaching adds value by correlating your range of motion and perceived exertion with your recovery data. If your HRV and sleep metrics indicate high fatigue or muscle soreness from a previous leg day, the app can extend the recommended duration of this movement to prioritize recovery. Additionally, by tracking pain feedback over time, the AI can suggest regressions like the static kneeling hip flexor stretch if the dynamic transition aggravates knee sensitivity.
Form Cues
- Step forward into a lunge with your chest lifted
- Drive your hips forward to stretch the rear hip flexor
- Shift your hips back while straightening the front leg
- Flex your front toes toward your shin during the hamstring stretch
- Maintain a flat back as you hinge forward at the hips
- Don't round your lower back when reaching for your foot
- Don't lock out or hyperextend your front knee
- Don't let your front knee collapse inward during the lunge
- Don't bounce aggressively between the two positions
Common Mistakes
- Rounding the spine
- Rushing the transition
- Hyperextending the front knee
- Holding breath during the stretch
- Placing feet on a tightrope (poor balance)
Muscles Worked
This sequence is a dual-purpose mobility drill that primarily targets the hip flexors during the lunge phase and the hamstrings as you shift your weight backward. Secondary engagement occurs in the glutes and quadriceps to maintain balance, while the movement also helps mobilize the ankles and lower back.
Primary
Secondary
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