High Lunge

Difficulty: ⭐ Beginnersquat

Home Setup

Practice on any non-slip surface with enough space to step one leg back approximately 3-4 feet

Yoga mat or towelWall for balance support if needed

💡 Pro tip: Place your mat perpendicular to a wall so you can touch it for balance while building strength and confidence

Gym Setup

Yoga mat in open floor space with adequate room to extend limbs

Safety: Ensure mat is flat and secure to prevent slipping; keep front knee aligned over ankle to protect the joint

💪 Muscles Worked

QuadricepsGlutesHip FlexorsHamstringsCalves

⭐ Why This Exercise?

High Lunge builds lower body strength while simultaneously stretching the hip flexors and improving balance. This foundational yoga pose enhances leg endurance, opens the hips, and develops the stability needed for more advanced standing poses and transitions.

Make It Easier

Regressions for building up strength

1. Low Lunge (Anjaneyasana)

yoga mat + blanket for knee padding

Back knee rests on ground, reducing balance demands and leg strength requirements

2. Supported High Lunge with Blocks

yoga mat + yoga blocks

Hands on blocks provide stability and reduce balance challenge while building strength

3. Wall-Supported High Lunge

yoga mat + wall

Using wall for hand support removes balance component while maintaining strength benefits

Make It Harder

Progressions for advanced athletes

1. High Lunge with Arms Overhead

yoga mat

Raising arms increases balance challenge and engages core more intensely

2. High Lunge Twist (Parivrtta Anjaneyasana)

yoga mat

Adding rotation challenges balance, core stability, and spinal mobility

3. Warrior III Transition

yoga mat

Shifting weight forward to single-leg balance dramatically increases strength and stability demands

↕️ Similar Movements

Warrior I

Similar stance with back heel grounded and torso squared forward

Warrior II

Same leg position with hips and torso opened to the side

Crescent Lunge

Identical position with arms raised overhead, common variation name

Runner's Lunge

Lower variation with hands planted on ground, common in vinyasa transitions

Split Squat

Strength training equivalent with similar leg positioning and muscle engagement

Form Checklist

✓Front knee stacks directly over ankle, not extending past toes

✓Back leg straight and strong with heel lifted, pressing through ball of foot

✓Hips square forward, both hip points facing the front of the mat

✓Lengthen spine upward while drawing tailbone down to protect lower back

✓Engage core and draw navel toward spine for stability

✓Shoulders relaxed away from ears with chest open

✓Distribute weight evenly between front and back leg

Common Mistakes

•Front knee collapsing inward or extending too far forward past toes
•Hips rotating open to the side instead of staying squared forward
•Arching or compressing the lower back instead of maintaining neutral spine
•Back leg bent or passive instead of actively engaged and straight
•Leaning torso forward over front thigh instead of staying upright
•Stance too short, limiting hip flexor stretch and stability

📈 When to Progress

Progress when you can hold High Lunge for 5-10 breaths with stable balance, proper alignment, and no wobbling, while maintaining an upright torso and feeling comfortable with the hip flexor stretch in the back leg