Hip Lunge
Expert Advice
Keep your torso upright and your hips square to ensure a deep stretch in the hip flexors and avoid any twisting in the lower back.
How-to-do Steps
- Kneel on one knee with the other foot in front, flat on the floor.
- Shift your weight forward until you feel a stretch in the hip of the kneeling leg.
- Hold the position for 20-30 seconds, then switch sides.
- Repeat as needed.
Track Hip Lunge in FitAI
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Muscles Worked
Hip Lunge primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Hip Lunge work?
Hip Lunge primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Hip Lunge?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Hip Lunge suitable for beginners?
Yes, Hip Lunge is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
