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Kneeling Warrior Lunge
A yoga-inspired kneeling lunge that stretches hip flexors and quadriceps while engaging glutes and core for improved lower body flexibility, balance, and stability.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Hip Flexors
Secondary Muscles
Hamstrings, Abs, Lower Back
Popularity Score
5
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
7/10Rectus Femoris
Glutes
7/10Glute Max
Hamstrings
5/10Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
20-30 seconds • Between sides
How to Perform
Kneel on a mat with knees hip-width apart. Step one foot forward so the front knee stacks over the ankle at 90 degrees, back knee on the ground.
- Keep torso upright with shoulders over hips.
- Engage core and glutes.
- Press hips forward to deepen hip flexor stretch.
- Optionally raise arms overhead with shoulders relaxed.
- Hold position while breathing evenly.
- Return front foot to kneeling start.
- Switch sides.
Coaching Tips
Form Cues
- Torso upright
- Hips square and level
- Knee over ankle
- Breathe into stretch
- Core engaged
Breathing
Inhale to lengthen spine, exhale to press hips forward and deepen stretch.
Tempo
0-20-0
Range of Motion
Front knee to 90 degrees over ankle; hips forward until mild stretch in back hip flexors, back knee grounded.
Safety
Safety Notes
- Use padding under kneeling knee
- Avoid if acute knee or hip pain
- Maintain neutral spine
- Stop if sharp discomfort occurs
Spotting
Not required; self-supported bodyweight pose.
Common Mistakes
- Arching lower back
- Front knee past toes
- Leaning forward
- Twisting hips
When to Avoid
- Knee injuries
- Hip impingement
- Lower back pain
Flexibility Needed
- Adequate hip flexor flexibility
- Ankle dorsiflexion
Build Up First
- Basic kneeling comfort
- Hip hinge awareness
Also known as
Kneeling Low Lunge, Anjaneyasana, Warrior Lunge Variation
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