- Basic runners lunge - The first photo is more concentrated on the hip flexors and is great for any level of flexibility. Focus on standing tall, engaging your abdominals and pressing your hips forward until you can feel a stretch down the middle of your quad and up through the front of your hips.
- Deep runners lunge - The second photo shows a deep version of the stretch which is really great for opening the hips and best for those who are already a little flexible. Lunge forward as far you can while holding on to support as needed. Lean your upper body forward until you feel a stretch on the front of your hip on the back leg. You will also feel a stretch on the back of the front leg.
This stretch is great for anyone, not only runners. Take a quick break from your desk job or errands and try out the runners lunge stretch. You will return to your day rejuvenated.In addition to the above stretches, I recommend you use the following hamstring and quad stretches for your post workout routine.
Source: Hamstring Exercises, Quad Stretch