Video Coming Soon
We're working on adding video demonstrations for this exercise.
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
Body Weight
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
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Tree Pose
Bodyweight
Glutes
Plow Pose
Bodyweight
Hamstrings
Chair Pose
Bodyweight
Quads
Cow Face Pose
Bodyweight
Glutes
Sandbag Lunges
Others
Quads
Warrior 2 Pose
Bodyweight
Quads
Mountain Pose
Bodyweight
Quads
Half Pigeon Pose
Bodyweight
Glutes
Child's Pose to Downward Facing Dog Pose Flow
Bodyweight
Hamstrings
Crescent Moon Pose
Bodyweight
Hip Flexors
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
