Runners Lunge
Doing the Runner’s Lunge The Right Way
Start in a kneeling position and step your foot forward into a lunge, bending the knee at a 90-degree angle.
Lower your other knee toward the floor, keeping your leg extended behind you.
Place your hands on the floor next to your front foot for balance.
Hold the position and breathe, feeling the stretch in your hips and thighs.
Open the Hips for Easier Strides
The runner’s lunge stretch lengthens the hips and legs while keeping you tall and grounded. By dropping into a long lunge, you open the front of the hip that tightens from sitting, helping you walk and run with a freer, more comfortable stride.
Where You Will Feel It
This stretch reaches the hip flexors at the front of the hip, with a lengthening pull through the hamstrings of the front leg. Releasing the hip flexors is key to comfortable walking and running.
Settling Into the Lunge
Beginner friendly and supportive for stiff hips, including hip arthritis. Step into a comfortable lunge, keep your torso tall, and lower the back knee toward the floor only as far as feels good.
Runners Lunge Mistakes To Avoid
- Avoid letting your front knee move beyond your ankle to prevent strain.
- Keep your back straight and chest lifted to avoid lower back strain.
- If balance is an issue, modify by lowering the back knee to the mat for better stability.
