{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Runner's Lunge",
      "kind": "common"
    },
    {
      "text": "Runners Lunge Stretch",
      "kind": "misspelling"
    },
    {
      "text": "Low Lunge Stretch",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "iliopsoas",
        "role": "stretched"
      },
      {
        "muscle": "rectus-femoris",
        "role": "stretched"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stretched"
      },
      {
        "muscle": "adductor-magnus",
        "role": "stretched"
      },
      {
        "muscle": "gastrocnemius",
        "role": "stretched"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "flexibility",
      "mobility"
    ],
    "movement_patterns": [
      "stretch",
      "lunge"
    ],
    "mechanics": "not-applicable",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "unilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat",
      "yoga-block"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1874"
  },
  "id": "oec:runner-s-lunge-stretch",
  "instructions": {
    "setup": [
      "Begin in a high plank position or standing upright.",
      "Step one foot forward between your hands so your front knee aligns directly over your ankle.",
      "Extend the back leg straight behind you with the ball of the foot on the floor, or gently rest the back knee on a mat."
    ],
    "steps": [
      "Place both hands flat on the floor or on yoga blocks flanking your front foot.",
      "Lower your hips toward the floor while keeping your chest lifted and spine neutral.",
      "Actively engage the glute of the rear leg to deepen the stretch through the front of that hip.",
      "Hold the position for the desired duration while breathing deeply.",
      "Step back smoothly to switch sides."
    ],
    "breathing": "Breathe slowly and deeply, allowing your hips to sink slightly deeper into the stretch with each exhalation.",
    "cues": [
      "Chest tall and proud",
      "Squeeze the back glute",
      "Drive the back heel away",
      "Keep the front knee stacked over the ankle"
    ],
    "common_faults": [
      {
        "fault": "Excessively rounding the spine to reach the floor.",
        "correction": "Elevate your hands on yoga blocks to keep your chest up and spine long."
      },
      {
        "fault": "Letting the front knee track excessively past the toes, lifting the front heel.",
        "correction": "Step the front foot further forward to maintain a grounded heel and stacked shin."
      },
      {
        "fault": "Twisting the hips open toward the rear leg.",
        "correction": "Keep both hip points squared directly forward toward the front of the mat."
      }
    ],
    "safety": {
      "precautions": [
        "If you have sensitive knees, place a folded towel or mat under the trailing knee when resting it on the floor."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "per-side",
    "load": {
      "convention": "not-applicable",
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Runner's Lunge Stretch",
  "previous_ids": [
    "oec:runners-lunge-stretch"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Runners Lunge Stretch",
        "url": "https://wger.de/en/exercise/1874/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Davidgj32"
      }
    ]
  },
  "setup": {
    "position": "split-stance",
    "range": "full",
    "stance": {
      "kind": "split"
    }
  },
  "status": "active",
  "summary": "A deep lower-body stretch performed in a long split stance to lengthen the hip flexors of the trailing leg and hips of the lead leg."
}