Exercise guide
Low To High Lunge Pose
- Beginner
- Compound
- Timed hold
- Lower legs
- Upper legs
- Waist
This movement transitions from a deep low lunge to an upright high lunge, building lower body strength and stability while improving hip flexor flexibility. It effectively targets the glutes and quads through a large range of motion while challenging balance.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start in a low lunge with your right foot forward and your left knee resting on the floor.
- Ensure your front knee is stacked directly over your ankle and your back toes are tucked.
- Place your hands on your hips or reach them toward the floor for balance.
- Engage your core and pull your shoulder blades back to create a tall spine.
How to do it
- Exhale as you press firmly through your front heel and the ball of your back foot to lift your back knee off the floor.
- Inhale as you sweep your arms toward the ceiling, keeping your torso upright and your hips square to the front.
- Hold the high lunge for one second, then slowly lower your back knee back to the floor with control.
- Perform all reps on one side before switching to the other leg.
Form checklist
- Keep your front knee aligned with your second toe to prevent inward collapse.
- Maintain an upright torso; do not let your lower back arch excessively.
- Ensure the back leg is as straight as possible when in the high lunge position.
- Keep your weight distributed evenly between the front heel and the back toes.
Pro tips
- Squeeze the glute of the trailing leg at the top of the movement to maximize the stretch in the hip flexor and increase stability.
- Focus your gaze on a fixed point in front of you to help maintain balance during the transition.
Make it harder
- Add a 'hover' at the bottom, stopping the back knee just an inch above the floor instead of resting it.
- Hold a pair of dumbbells at your sides to increase the load on the primary movers.
Frequently asked
- What muscles does the low to high lunge pose work?
- The low to high lunge pose primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, hip flexors, and obliques as secondary muscles.
- What equipment do you need for the low to high lunge pose?
- The low to high lunge pose requires no equipment — just your body weight.
- Is the low to high lunge pose good for beginners?
- Yes. The low to high lunge pose is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Band DeadliftBeginner · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell Hang Clean Below The KneesAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell Mixed Grip DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell SnatchAdvanced · adductors, calves, deltoids, erector spinae, glutes, hamstrings, lats, and quadriceps