Yoga pose · No equipment
Low Lunge
Low Lunge is a yoga pose for the quads and glutes. All you need is a mat.
The animated figure highlights the muscles worked.
How to do it
- Back knee on the mat (fold the mat for padding), front knee over the ankle
- Sink the hips forward and down
- Lift the chest; hands on the front thigh or overhead
Coach’s tip
You should feel it at the front of the back hip.
How much to do
What BindTrue’s yoga plans use, by experience:
- Beginner
- 2 × 20 s each side
- Some experience
- 2 × 30 s each side
- Experienced
- 3 × 45 s each side
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Yoga Flow Hip openers: 2 × 30 s each side · 3 days a week
- Stretch & Mobility Full body: 2 × 30 s each side · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.