Low Lunge

Muscles worked

Setup

1. Start in a tabletop position on hands and knees or from a high plank.
2. Step your right foot forward between your hands, ensuring your right knee is stacked directly over your right ankle.
3. Lower your left knee to the floor and slide it back until you feel a comfortable stretch in the left hip.
4. Untuck your back toes so the top of your foot rests on the floor, and lift your torso upright.

How to do it

1. Inhale to lengthen your spine, reaching the crown of your head toward the ceiling while engaging your core.
2. Exhale as you sink your hips forward and down, keeping your chest lifted and shoulders relaxed.
3. Hold the position for the prescribed time, breathing deeply into the stretch.
4. To exit, place your hands on the floor, tuck your back toes, and step back to the starting position before switching sides.

Form checklist

• Ensure the front knee does not track past the toes to protect the knee joint.
• Keep your hips square to the front, avoiding any rotation of the pelvis.
• Maintain a neutral spine by engaging the abdominals to prevent excessive lower back arching.
• Distribute weight evenly through the four corners of the front foot.

Pro tips

• Squeeze the glute of the trailing leg to facilitate a deeper stretch in the hip flexors through reciprocal inhibition.
• Create 'scissor tension' by imagining you are pulling your front heel and back knee toward each other to increase stability and muscle engagement.

Make it harder

• Lift the back knee off the floor to transition into a High Lunge, increasing the demand on balance and quad strength.
• Add a torso twist toward the front leg or reach both arms overhead to challenge your center of gravity.

Frequently asked

What muscles does the low lunge work?

The low lunge primarily targets the glutes, hip flexors, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the low lunge?

The low lunge requires no equipment — just your body weight.

Is the low lunge good for beginners?

Yes. The low lunge is a beginner-friendly movement and a strong foundation to build on.

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