Low to High Pose Lunge
Strengthen legs & improve balance with the Low to High Pose Lunge. Step up to a challenging, full-body exercise!
The Low to High Pose Lunge mainly works the glutes & hips and quads, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Low to High Pose Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Deep Core (transverse abdominis); Spinal Erectors (erector spinae)
Low to High Pose Lunge Variations and Alternatives
How to do the Low to High Pose Lunge
Low-to-High Lunge Pose
Starting Position:
Stand upright with your feet together and arms at your sides.
Step Forward:
Take a big step forward with your right foot, bending your right knee to form a lunge. Ensure your knee is directly over your ankle and your left leg is extended straight behind you.
Lower your hips toward the floor, feeling a stretch in your left hip flexor.
Position Your Arms:
While maintaining the lunge, raise your arms overhead, reaching them straight up towards the ceiling. Keep your shoulders relaxed and away from your ears.
Hold the Position:
Hold this low lunge position for a few deep breaths, focusing on keeping your balance.
Transition to High Lunge:
If comfortable, move from the low lunge to a high lunge by straightening your right leg while keeping your left knee elevated slightly off the ground.
Final Position:
Ensure your torso is upright, and engage your core. Your arms should remain raised overhead.
Return to Starting Position:
To end the pose, carefully step back to return to the starting position. Repeat on the opposite side, stepping forward with your left foot.
Tips:
Keep your gaze forward to help maintain balance.
If you're having trouble with balance, you can place your back knee on the ground.
Listen to your body; only stretch as far as feels comfortable.
Low to High Pose Lunge FAQs
What muscles does the Low to High Pose Lunge work?
The Low to High Pose Lunge mainly works the glutes & hips and quads, with help from the core and lower back. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Low to High Pose Lunge?
None. The Low to High Pose Lunge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Low to High Pose Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Low to High Pose Lunge variations and alternatives?
Similar exercises include the Deep Dorsi Flexion Lunge, Deep Thoracic Lunge Stretch, Elevated Deep Dorsi Flexion Lunge and Ing Lizard Pose Utthan Pristhasana Fly.
Training calculators
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