Legs · Bodyweight
Low Lunge
How to do the low lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Lunge
- Mechanic
- Isolation
How to do it
From standing, step one foot forward into a long lunge and lower your back knee toward the floor. Sink your hips down and forward, keeping your torso tall, until you feel a stretch through the front of your back hip and thigh. Hold the stretch, then switch sides.
- 1Feel a stretch along the front of your back hip and thigh
- 2Keep your torso tall and tuck your pelvis slightly to deepen it
- 3Squeeze your back glute to open the hip flexor further
Common mistakes
- Do not overarch your lower back; keep the pelvis tucked
- Avoid letting your front knee collapse inward
- Do not bounce; hold a steady, static stretch
Muscles worked
The low lunge mainly works the hip flexors, with the quads and glutes assisting.
- Hip FlexorsPrimary
- QuadsSupport
- GlutesSupport
- Lower AbsMinor
- HamstringsMinor
- AdductorsMinor
Kovo programs the low lunge for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.