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Low Lunge

Difficulty: ⭐ Beginnersquat

Home Setup

Practice on any cushioned surface like a yoga mat, carpet, or folded towel to protect your back knee

Yoga mat or towelFolded blanket for knee paddingWall for balance support

💡 Pro tip: Place a folded towel or cushion under your back knee for extra comfort if you have sensitive knees

Gym Setup

Yoga mat or padded exercise area, optional yoga blocks for hand support

Safety: Ensure your front knee stays aligned over your ankle and doesn't extend past your toes to protect the knee joint

💪 Muscles Worked

Hip FlexorsQuadricepsGlutesHamstringsCore Stabilizers

⭐ Why This Exercise?

Low Lunge is a foundational yoga pose that deeply stretches the hip flexors and psoas while building strength in the front leg and improving balance. This pose is particularly valuable for counteracting the effects of prolonged sitting, opening the hips, and preparing the body for deeper backbends and standing poses.

Make It Easier

Regressions for building up strength

1. Supported Low Lunge with Blocks

yoga mat + yoga blocks

Reduces depth and provides stability by placing hands on blocks instead of the floor

2. Kneeling Hip Flexor Stretch

yoga mat

Simplified version with hands on front thigh for support and less balance requirement

3. Half Low Lunge

yoga mat

Shorter stance reduces hip flexor stretch intensity and balance challenge

Make It Harder

Progressions for advanced athletes

1. Low Lunge with Arms Overhead

yoga mat

Adds shoulder mobility and increases the stretch through the entire front body

2. Low Lunge Twist

yoga mat

Incorporates spinal rotation and challenges core stability while maintaining the lunge

3. Low Lunge to Crescent Lunge

yoga mat

Lifts the back knee off the ground, requiring greater leg strength and balance

↕️ Similar Movements

High Lunge (Crescent Lunge)
More challenging variation with back knee lifted, requiring greater strength and balance
Warrior I
Similar leg position but with back foot grounded at an angle and arms overhead
Lizard Pose
Deeper hip opener with both hands inside the front foot
Pigeon Pose
Complementary hip opener focusing on external rotation rather than hip flexor stretch
Runner's Lunge
Similar position but with hands on the ground and more forward fold emphasis

Form Checklist

✓Align front knee directly over ankle, creating a 90-degree angle
✓Press the top of your back foot into the mat and engage the back leg
✓Lift through the crown of your head to lengthen the spine
✓Draw your front hip back and back hip forward to square the hips
✓Engage your core to support your lower back and maintain upright posture

Common Mistakes

  • •Allowing the front knee to collapse inward or extend past the toes
  • •Arching the lower back excessively instead of engaging the core
  • •Letting the back hip splay out to the side instead of keeping hips square
  • •Holding tension in the shoulders instead of keeping them relaxed
  • •Placing too much weight on the back knee without proper padding

📈 When to Progress

Progress when you can hold the pose comfortably for 5-10 breaths with proper alignment, your hips feel square and stable, and you can maintain an upright torso without strain or excessive lower back arching