I'm a personal trainer — this one bodyweight exercise can strengthen your hips and boost lower body flexibility

Woman kneeling with hands on hips at the gym studio in activewear
(Image credit: Getty Images)

I add this one exercise to my stretching routine whenever I need to loosen tight quads and hips. A variation of runner’s lunge, this quad stretch against a wall is the perfect way to release lower body tension without any equipment, and just using one of the best yoga mats for some cushioning.

If you suffer from knee pain, this move might not be for you, but you can bolster your back knee with a cushion or block to add support if you need it. The wall-supported runner’s lunge can be static and held for 30 to 60 seconds or you could add some gentle movement back and forth.

Here’s how to do it, and the benefits.

What is the wall-supported runner’s lunge quad stretch?

You just need a wall and a yoga mat, plus any support — like a cushion or soft yoga block — to support your back knee if you need it or don’t have a mat. It can feel quite intense, but runners in particular can benefit from releasing tight hips and quads post-run to aid recovery.

How to do the wall-supported runner’s lunge quad stretch

  • Here’s how to do this move step-by-step:
  • Start in a kneeling position with a wall behind you. If you’re using one, position a mat lengthways close to the wall
  • Position your right foot flat against the wall with the top of the foot pressed into the wall and step your left leg forward into a low lunge position
  • Edge your left foot forward until you feel a deep stretch through the left glute, right quad and right hip flexor
  • Hold for at least 30 seconds, then switch sides.

You can rest your hands gently above the knee of the leading leg or on the floor for support. Try to keep a tall torso without rounding your back or hunching your shoulders, as you would during a regular lunge. Think proud chest.

You might not be able to position your back leg against the wall to begin with, so ease yourself in, starting further away from the wall, and then backing closer to the wall until your back leg is flush with it as you find more space in your muscles and they begin to relax. Over time, you may find your calf resting against the wall!

I also recommend adding some gentle movement by slowly rocking the front knee back and forth to help ease things up. Try to keep the front heel planted at all times as this can also help tight ankles.

Verdict

The supported runner's lunge variation is helpful if you struggle to keep your back leg lifted without support or you can’t reach behind to hold your back foot when attempting a quad stretch from the runner's lunge (low lunge) position.

The unilateral stretch helps dial into one side of the body at a time, so you might notice one side is trickier than the other — this is normal and it’s crucial that you meet your body where it is rather than forcing your joints or muscles too far.

I see the quads getting neglected all the time but considering how large and powerful this muscle group is, they need more attention. The hip flexors, lower back, glutes, quads, hamstrings and groin muscles all contribute toward lower body mobility, posture, and spinal support and help you move properly.

I see the quads getting neglected all the time but considering how large and powerful this muscle group is, they need more attention.

When performed regularly, this type of stretch helps build flexibility in the muscles that help propel the body during running, walking and marching.

For best results, perform this exercise several times a week, especially after lower body workouts. It may take several months to notice improvements, so be patient. You should feel a stretch through the hip flexor and quad of the back leg without knee pain.

If you feel the hip flexor stretch dominating, adopt a shorter-stance low lunge; this may help drive your front knee forward and improve the range of motion in the front knee and ankle.

More from Tom's Guide

Category
Arrow
Arrow
Back to Yoga Mats
Colour
Arrow
Price
Arrow
Any Price
Showing 10 of 77 deals
Filters
Arrow
Our Review
2
Gaiam Kids Yoga Mat Exercise...
Amazon
Our Review
3
Gaiam Classic Yoga Mat 3MM...
Walmart
(Black)
Our Review
4
manduka PRO Yoga Mat 85...
Zappos
Our Review
5
Gaiam Kids' Yoga Mat -...
Target
Our Review
6
Gaiam Stay-Put Yoga Mat...
CVS
Our Review
7
Gaiam Stay-Put Yoga Mat...
CVS Health
(Black)
Our Review
8
Manduka Pro Yoga Mat Black...
Amazon
Our Review
9
Gaiam Kids Yoga Mat Exercise...
Amazon
(Black)
Our Review
10
Manduka Unisex PRO 71 Yoga...
Amazon
Show more
Sam Hopes
Senior Fitness Writer, Fitness and Mobility Coach

Sam Hopes is a level 3 qualified trainer, level 2 reiki practitioner and senior fitness writer at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course. Sam has written for various fitness brands and websites over the years and has experience across brands at Future such as Live Science, Fit&Well, Coach, and T3.

Having worked with fitness studios like F45 and Virgin Active, Sam now primarily teaches outdoor bootcamps, bodyweight, calisthenics and kettlebells. She also coaches mobility and stretching-focused classes several times a week and believes that true strength comes from a holistic approach to training your body.

Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.

Read more
Woman outdoors on yoga mat kneeling to the side with right leg bent and lifted into the air
I added the 3-minute ‘hip sleeper’ stretch to my stretching routine — and here's what happened next
Woman performing the stalk stretch standing with left knee drawn to chest outdoors in nature
You just need 20 minutes and this mobility routine to build full-body flexibility and strength
Woman kneeling with hands on hips at the gym studio in activewear
You just need 1 minute and this bodyweight exercise to transform your squats and boost lower-body mobility
Male wearing white performing upward dog back stretch on yoga mat in studio
This simple 12-minute yoga routine relieves hip pain and boosts lower body flexibility
Athletic woman on yoga mat during home stretching routine in pigeon pose with left leg forward and bent and right leg stretched behind
POV: You found this hip mobility exercise and now your hips are unlocked and lower back is open
Male performing banded glute bridge on exercise mat in gym with band wrapped above his knees.
Hack your hips: I’m a personal trainer, and these 3 moves reduce stiff hips and boost flexibility
Latest in Fitness
a runner at the 2007 Barkley Marathons event putting his head in his hand
The Barkley Marathons strikes again — with just 20 finishers in history, can anyone survive 2025?
Fitbit Versa 3
Fitbit just started testing its Personalized Sleep Schedule feature — here’s how to try it
a photo of a man in the gym with strong abs
It's not leg raises — try the 'dragon flag' exercise to strengthen your abs and hips instead
woman doing side plank exercise
Ditch sit-ups — strengthen and define your core with 1 dumbbell and this 5-move ab workout
A photo of two older people heading out for exercise
Squats or walking? This research reveals which is better for lowering your blood sugar
woman lifting dumbbells
I tried this 3-move shoulder workout — here’s what happened to my upper body
Latest in How To
Woman changing bedding
How to get rid of bed bugs and dust mites from your bedding and pillows if a hot wash isn’t an option
How to delete TikTok
TikTok has rolled out a vital new security feature — here's how to use it
iPhone 16 Pro Max shown in hand
Your iPhone has a custom voice command feature — here's how to use it
iPhone 16 Pro Max shown in hand
You can change your iPhone's default browser — here's how
Shutterstock Sora image
5 must-try Sora prompts for creating incredible AI videos
Ninja Air Fryer
Air fryer dos and don'ts — 7 safety tips for everyday use