Hamstring Stretch to Half Lunge
The Hamstring Stretch to Half Lunge mainly works the hamstrings and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Hamstring Stretch to Half Lunge Muscles Worked
Primary
Hamstrings; Hip Flexor (iliopsoas)
How to do the Hamstring Stretch to Half Lunge
How to perform the Half Split Flow
Starting Position: Begin in a low lunge with one knee on the floor and the other foot forward, knee bent at 90 degrees.
Hamstring Stretch Phase: Shift your hips backward, straightening the front leg as much as possible, while keeping your hips aligned over the rear knee. Fold your torso over the front leg, maintaining a flat back, and flex your front foot towards your face.
Transition: Inhale to shift your weight forward, returning to the starting low lunge position. Drive your hips slightly downward and forward to feel a deep stretch in the hip flexor of the back leg.
Movement: Continue moving fluidly between the half-split (backward shift) and the low lunge (forward shift) for the desired number of repetitions before switching legs.
Form Tips
Use yoga blocks under your hands if you cannot reach the floor comfortably with a flat back.
Keep your core engaged throughout the movement to protect your spine.
Breathe steadily; exhale as you move into the hamstring stretch, and inhale as you return to the lunge.
Hamstring Stretch to Half Lunge FAQs
What muscles does the Hamstring Stretch to Half Lunge work?
The Hamstring Stretch to Half Lunge mainly works the hamstrings and core. The main muscles are the hamstrings and iliopsoas.
What equipment do you need for the Hamstring Stretch to Half Lunge?
None. The Hamstring Stretch to Half Lunge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Hamstring Stretch to Half Lunge go on?
It belongs on leg day in a push/pull/legs routine.
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