Runner Lunge
Strengthen your legs and improve flexibility with Runner Lunge! Perfect for increasing lower body strength and balance.
The Runner Lunge mainly works the core and glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Runner Lunge Muscles Worked
Primary
Hip Flexor (iliopsoas); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Runner Lunge Variations and Alternatives
How to do the Runner Lunge
Start in a standing position at the top of your mat.
Step your right foot forward between your hands into a lunge position, keeping your right knee directly above your right ankle.
Lower your left knee to the mat. If you have a yoga mat, you can place the knee on it for cushioning. Keep the top of your left foot flat on the mat.
Lift your torso upright and raise your arms overhead with your palms facing each other or touching if comfortable. Look straight ahead or tilt your head back slightly to gaze up at your thumbs.
Engage your core, slightly tuck your tailbone under, and ensure that your right thigh is parallel to the floor while stretching through the left hip flexor.
Hold the pose for 15-30 seconds, breathing deeply and evenly.
Release the pose by bringing your hands down to the mat, lifting your left knee off the floor, and stepping back to the starting position.
Repeat on the other side with the left foot forward.
Note: Always perform stretches to the extent that is comfortable for your body. Avoid straining or forcing the pose. If you have any knee or lower back issues, consult with a healthcare provider before attempting this or similar exercises.
Runner Lunge FAQs
What muscles does the Runner Lunge work?
The Runner Lunge mainly works the core and glutes & hips. The main muscles are the iliopsoas and gluteus maximus.
What equipment do you need for the Runner Lunge?
None. The Runner Lunge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Runner Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Runner Lunge variations and alternatives?
Similar exercises include the Ing Lizard Pose Utthan Pristhasana Fly, Forward-Bend, Single-Leg, and Straight, High Lunge to Warrior Pose and Lizard Pose.
Training calculators
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