How to Do Low-Lying Lunges

Your feet are the only parts of your body that touch the floor during standard lunges, which primarily target your quadriceps. But if you want to target your hip flexors and other groin-area muscles, drop your lower knee to the floor and perform a low lunge. The standard lunge can be either a stretch or a strength-training exercise, but the low-lying lunge, usually known just as the low lunge, is strictly a stretch.

Things You'll Need

  • Exercise mat (optional)
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Instructions

    • 1

      Warm up before performing low lunges. Ride an exercise bike or perform a similar cardio exercise for five to 10 minutes to avoid stretching cold muscles.

    • 2

      Stand straight and then take a long stride as you lunge forward. Unlike a standard lunge exercise, your front foot should travel farther than your knee.

    • 3

      Push your hips forward to maintain an erect torso as you lower yourself into the lunge. Stop when your rear knee and shin are flat on the floor. Your lead knee should be bent approximately 90 degrees and should be several inches behind your heel. You can rest your hands on your lead thigh or extend your arms straight toward the ceiling to stretch your shoulders, arms and chest.

    • 4

      Hold the stretch for 30 seconds. Repeat the low lunge with the opposite leg.