High Lunge
Description
High Lunge is a standing yoga pose performed in a deep lunge with the back leg straight and lifted (back knee off the floor) and arms reaching overhead. It builds quad and glute strength in the front leg while stretching the hip flexors of the back leg. It is more challenging than Low Lunge due to the elevated back knee.
Muscle Group
Glutes, Hips, Quadriceps, Yoga
Equipment Required
High Lunge Instructions
- From Downward Dog or standing, step your right foot forward into a deep lunge.
- Keep your left leg straight behind you with the heel lifted. Press through the ball of your left foot.
- Bend your right knee to roughly 90 degrees. Knee directly over ankle.
- Lift your torso upright. Reach both arms overhead with palms facing each other.
- Square your hips to face forward. Engage your back leg by lifting your kneecap and pressing through your heel.
- Brace your core and lift your chest. Gaze forward or up.
- Hold for 5 to 8 breaths. Breathe deeply.
- Exit and switch sides.
High Lunge Form & Visual
High Lunge Benefits
- Builds quad and glute strength in the front leg
- Stretches the hip flexors of the back leg
- Improves balance and stability
- Strengthens the calves and ankle stabilizers
- Opens the chest and shoulders with arms overhead
- Foundational yoga standing pose
High Lunge Muscles Worked
- Quadriceps (front leg)
- Gluteus maximus (front leg)
- Hip flexors (back leg, stretched)
- Calves (back leg)
- Deltoids (arms overhead)
- Core (stabilizer)
High Lunge Variations & Alternatives
- Low Lunge (back knee down)
- Warrior I Pose
- Revolved High Lunge
- High Lunge with Backbend
- Crescent Lunge
