Low Lunge

Low Lunge


This exercise involves starting in a lunge position with one foot forward and the other foot back, then lowering the back knee to the ground while keeping the front knee bent. It helps to stretch the hip flexors and improve flexibility in the legs.

Muscle Group

Equipment Required

Low Lunge Instructions

  1. Start in a high plank position with your hands directly under your shoulders and your feet hip-width apart.
  2. Step your right foot forward between your hands, placing it on the ground with your knee bent at a 90-degree angle.
  3. Lower your left knee to the ground, keeping your toes tucked under.
  4. Place your hands on your right knee and lift your chest up, keeping your shoulders relaxed and away from your ears.
  5. Hold the pose for 30 seconds to 1 minute, then release and repeat on the other side.

Low Lunge Form & Visual

Low Lunge

Low Lunge Benefits

  • Increases flexibility and range of motion in the hips, glutes, and legs
  • Improves balance and stability
  • Strengthens the quadriceps, hamstrings, and glutes
  • Engages the core muscles for added stability and strength
  • Can be modified for different fitness levels and abilities
  • Can be done anywhere without equipment

Low Lunge Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Hip flexors
  • Core muscles

Low Lunge Variations & Alternatives

  • High lunge
  • Warrior I
  • Warrior II
  • Warrior III
  • Revolved lunge
  • Crescent lunge
  • Pyramid pose
  • Half splits
  • Low lunge twist