Low Lunge for Beginners and Men | A Step-by-Step Tutorial

This posture is an essential pillar of a strong lower body. It strengthens your hips, glutes, thighs, and core, improves your hip mobility, and prevents injury in your knees, back, and hips. Low lunge is very important for people who sit often, as well as athletes interested in building power and preventing injury.

Low Lunge Target Areas

hipscore

Low Lunge Benefits

Improves hip mobility to reduce risk of injuryBuilds foundational hip strength and stability

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Low Lunge – Step 1 & 2Low Lunge – Step 2

How to Do Low Lunge

Start on all fours with shoulders over wrists and hips over knees. (Toes can be tucked or untucked.) Position knees and ankles parallel to each other, hip-width apart.Step your right foot up between your hands, bending your right knee to 90 degrees with the knee above the ankle. Let hips sink slightly forward. Press down through the right foot to shift weight into your right hip.Tuck your back toes, engage both thighs, and lift your arms overhead, palms facing each other. Position torso directly over hips. Lightly squeeze inner thighs toward each other. Continue to press down through the right foot. Engage your core and draw ribs in to prevent chest from splaying open. Hold the posture, inhaling as you lift your ribs away from hips, and exhaling as you deepen the hip stretch. Repeat on the other side.

Cues for Low Lunge

Feel stretch in left hip flexorsKeep knee above ankleKeep hips under torsoKeep weight in right heel and hipsLift ribs away from hips to lengthen coreRelax chin toward throat, and pull head back

WHAT YOU SHOULD FEEL

Engagement of thighs, hips, and glutesStretch in shoulders and left hip flexors; move feet further apart if you don’t feel it in hips

WHAT YOU SHOULDN’T FEEL

Arched back; if you do, pull navel toward lower back and maintain neutral spine

Low Lunge Pro Tip

To properly distribute your weight, lift your back knee a few inches off the floor, and notice how your weight shifts into the hip of the front leg. Lower your knee to the floor while maintaining that same level of engagement in the front hip.

Low Lunge Modification

If it is difficult to maintain balance, rest one hand on a wall or chair.

Low Lunge Modification

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