Hips Flexor Lunges
Hips flexor lunges are a bodyweight exercise targeting the quadriceps and hip flexors, with secondary engagement of the glutes and hamstrings. They combine a forward lunge with a posterior pelvic tilt at the bottom to actively stretch and strengthen the hip flexors through a full range of motion.
How to do it
- Stand with your feet together and your hands on your hips.
- Step one foot forward and lower into a lunge until your back knee nearly touches the floor.
- At the bottom of the lunge, tilt your pelvis slightly posteriorly to feel an increased stretch in the front of your rear hip.
- Hold for 2-3 seconds at the bottom, then drive through your front heel to return to standing.
- Alternate legs and repeat for the desired number of repetitions.
Form cues
- Step forward with control and keep your torso upright.
- Lower your back knee gently until it nearly touches the floor.
- Tilt your pelvis slightly backward at the bottom to stretch the front hip.
- Pause for two to three seconds to maximize the deep hip stretch.
- Press firmly through your front heel to return to the starting position.
Breathing: Inhale as you step forward and lower down into the lunge, and exhale as you press back up to the starting position.
Common mistakes
- Rushing through the bottom hold, which reduces the stretch on the tight hip flexor muscles.
- Letting the front knee cave inward, which places unnecessary stress on the knee joint.
- Arching the lower back excessively at the bottom instead of gently tilting the pelvis.
- Taking too short of a step forward, which limits your range of motion and knee angle.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps per leg, rest 60 s
Lose weight
3 sets × 10–12 reps per leg, rest 45–60 s
Build muscle
3–4 sets × 8–10 reps per leg, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp knee or hip discomfort, ease off or choose a gentler stretching option.
- Check with a qualified professional if you are managing a recent lower body injury.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I feel this in my front knee?
Check your step length to ensure your front shin stays relatively vertical, and make sure you are pressing through your front heel.
How often can I practice hips flexor lunges?
You can safely include these 2 to 3 times per week as part of your lower body or full body routine.
Do I need any equipment to get started?
No equipment is needed. This exercise relies entirely on your body weight, making it ideal for home workouts.
Why do I need to tilt my pelvis at the bottom?
The posterior pelvic tilt isolates and deeply stretches the hip flexor muscles on your trailing leg, which is the main goal of this variation.