Lower body

Low Lunge: Yoga Moves


  • Increases flexibility in quads and hip flexors.
  • Challenges your core stability and foot balance.
  • The perfect cool-down stretch after an intense run.

How to do Low Lunges:

Starting Position: Kneel down, placing one foot forward, your knee bent to 90 degrees. Place your opposite knee on the ground, toes tucked under. Place your hands on your hips.  

Movement: Step your front foot forward, tucking your tailbone in, and pressing your hips forward. Your front knee should be directly over your ankle. Keeping your chest up and shoulders back, feel the stretch in the front of your hip on your back leg. Squeeze your glutes to intensify this stretch. Hold.

Return: Sit your hips back until they are directly over your back leg. Step your front foot back. To switch sides, lean forward to come down onto your hands on the in-step. Press off the ground, raise your hips, and move your front knee onto ground. Step other foot forward and repeat.

Modification and Progression:

  • To simplify Low Lunges, keep your knee off the ground.
  • To advance Low Lunges, position the knee of your back leg slightly behind the hip. You should already feel the stretch at this point. Place your hands in the air for an added core activation. Step your front foot out and press your hips forward, squeezing your glutes.    

Movement Tips:

  • If you find it painful to support your weight on one knee, roll up a mat or a place a folded towel beneath your knee to provide cushioning.
  • Lean back slightly as you press your hips forward to increase the stretch in the upper thigh.

Our live, real-time coaching will motivate you through every rep. So download the app and we’ll have you perfecting your Low Lunges in no time.