Runner's Lunge Stretch
oec:runner-s-lunge-stretch
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.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Runner's Lunge, Runners Lunge Stretch, Low Lunge Stretch
How to do it
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.
Movement
- 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
- Excessively rounding the spine to reach the floor.
- Elevate your hands on yoga blocks to keep your chest up and spine long.
- Letting the front knee track excessively past the toes, lifting the front heel.
- Step the front foot further forward to maintain a grounded heel and stacked shin.
- Twisting the hips open toward the rear leg.
- Keep both hip points squared directly forward toward the front of the mat.
Safety
- If you have sensitive knees, place a folded towel or mat under the trailing knee when resting it on the floor.
Muscles
Joints
- Hip: Flexion, Extension
- Knee: Flexion, Extension
- Ankle: Dorsiflexion
Details
- Movement
- Stretch, Lunge
- Modality
- Flexibility, Mobility
- Mechanics
- not applicable
- Force
- static
- Laterality
- unilateral
- Kinetic chain
- closed
- Level
- beginner
- Equipment
- None
- Record
- Duration
- Load
- none, not applicable
Sources
- wger: Runners Lunge Stretch, by Davidgj32 (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.