Legs · Bodyweight
Low Lunge to Hamstring Stretch
How to do the low lunge to hamstring stretch, 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
Start in a low lunge with one foot forward, knee bent over the ankle, and the back knee lowered toward the floor. Shift your hips back and straighten the front leg, flexing the foot to feel a hamstring stretch, then shift forward again into the low lunge. Flow gently between the hip-flexor stretch of the lunge and the hamstring stretch.
- 1Feel the front of your back hip stretch in the lunge and the back of your
- 2front thigh stretch as you shift back
- 3Keep your torso long and move from the hips
- 4Breathe and ease deeper into each end of the range
Common mistakes
- Don't bounce; move smoothly between positions
- Avoid rounding your back when reaching for the hamstring stretch
- Don't push past a gentle, comfortable stretch
Muscles worked
The low lunge to hamstring stretch mainly works the hamstrings, with the hip flexors and glutes assisting.
- HamstringsPrimary
- Hip FlexorsSupport
- GlutesSupport
- Lower BackMinor
- Lower AbsMinor
- QuadsMinor
- CalvesMinor
Kovo programs the low lunge to hamstring stretch 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 hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.