High Lunge

High Lunge


This exercise involves starting in a lunge position with one leg forward and the other leg extended behind you. The goal is to engage your core and leg muscles to maintain balance and stability in this position. It can be modified by adding weights or incorporating a twist.

Muscle Group

Equipment Required

High Lunge Instructions

  1. Start in a standing position with your feet hip-width apart.
  2. Step your left foot back about 3-4 feet and place it firmly on the ground.
  3. Bend your right knee and lower your hips towards the ground, keeping your right knee directly above your ankle.
  4. Extend your left leg behind you, keeping it straight and strong.
  5. Place your hands on your hips or raise them above your head, reaching towards the ceiling.
  6. Hold the pose for 5-10 breaths, then release and switch sides.

High Lunge Form & Visual

High Lunge

High Lunge Benefits

  • Improves hip flexibility and mobility
  • Reduces tightness and discomfort in the hip flexors
  • Helps alleviate lower back pain
  • Improves posture and balance
  • Enhances athletic performance and power
  • Reduces the risk of injury during physical activity

High Lunge Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

High Lunge Variations & Alternatives

  • Low lunge
  • Warrior I
  • Warrior II
  • Warrior III
  • Revolved high lunge
  • Crescent lunge
  • Half splits
  • Pyramid pose
  • Extended side angle
  • Bound side angle