Runner's Lunge Pose
A deep low lunge yoga pose that stretches hip flexors and hamstrings while strengthening quads, glutes, and core; used for improving hip mobility, lower body flexibility, and balance in yoga flows.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Hip Flexors, Quads
Secondary Muscles
Calves, Abs, Obliques
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
9/10Iliopsoas
Quads
8/10Rectus Femoris
Hamstrings
7/10Biceps Femoris
Glutes
7/10Glute Max
Calves
5/10Gastrocnemius
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
30-60 seconds
How to Perform
Start on a yoga mat in tabletop position on hands and knees. Step one foot forward between hands, aligning knee over ankle.
- Extend back leg straight, pressing heel away and engaging thigh.
- Square hips forward, lengthening spine from tailbone to head.
- Lower hips gently toward mat, feeling stretch in back hip flexor.
- Place hands on floor or blocks beside front foot for support.
- Engage core by drawing navel in toward spine.
- Breathe deeply and hold position.
- Step back to start or switch sides.
Coaching Tips
Form Cues
- Knee over ankle
- Hips squared forward
- Spine long and neutral
- Press back heel down
- Core engaged
- Gaze forward
Breathing
Inhale to lengthen spine and torso; exhale to deepen the lunge and engage core.
Tempo
4-2-0
Range of Motion
Front knee bends to 90 degrees over ankle; back leg fully extends straight with knee locked; hips square and level.
Safety
Safety Notes
- Avoid if acute hip, knee, or ankle injury
- Modify with back knee down if tight hips
- Do not round spine
- Use blocks for wrist or balance issues
- Clear with doctor post-surgery
- Stop if pain in joints occurs
Spotting
No spotting needed; use wall or chair for balance support if beginner.
Common Mistakes
- Front knee past ankle
- Rounded back
- Uneven hips
- Locked front knee
- Shallow breath
When to Avoid
- Acute hip or knee injuries
- Recent abdominal surgery
- High blood pressure
- Vertigo or dizziness
- Groin strains
- Spine injuries
Flexibility Needed
- Adequate hip flexor flexibility
- Ankle dorsiflexion in front foot
- Shoulder mobility for hand placement
Build Up First
- Basic tabletop position competency
- Familiarity with child's pose or downward dog
- Ability to balance on one knee
Also known as
Utthita Ashwa Sanchalanasana, Low Lunge Pose
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