Vidéos
Instructions
- Start in a standing position with feet hip-width apart.
- Step your right foot forward into a deep lunge, keeping the left leg extended behind.
- Lower your hips toward the floor, placing both hands on the ground inside your right foot.
- Keep your back leg straight and your chest lifted.
- Hold the stretch for the desired duration, then switch sides.
Technical Tips
- Keep your front knee aligned above your ankle.
- Engage your glutes and core to stabilize the position.
- Avoid arching your lower back by keeping the spine neutral.
Breathing Tips
- Inhale as you prepare and step forward.
- Exhale slowly as you sink into the stretch.
- Breathe deeply and evenly while holding the position.
Restrictions médicales
- Avoid if experiencing acute hip or knee injuries.
- Consult a professional if recovering from lumbar spine issues.
- Not recommended during early post-surgical lower limb rehab.
What muscles does the Runner's Lunge stretch the most?
The Runner's Lunge primarily stretches the hip flexors, glutes, and quadriceps, with secondary benefits for the hamstrings and adductors.
Can I do Runner's Lunge every day?
Yes, the Runner's Lunge is gentle enough for daily practice and is especially beneficial for improving hip mobility and posture.
Is Runner's Lunge good for beginners?
Absolutely. The Runner's Lunge is beginner-friendly, requires no equipment, and can be easily adjusted based on flexibility levels.
How long should I hold the Runner's Lunge?
Hold the Runner's Lunge for 20 to 30 seconds per side, or longer if using it as a deep stretch during a cool-down.
What's the difference between Runner's Lunge and Low Lunge?
The Runner's Lunge keeps the back leg extended and hands grounded, while the Low Lunge often drops the back knee for a more passive stretch.
Description
The Runner's Lunge is a foundational mobility and flexibility exercise that targets the hip flexors, glutes, and quadriceps. Ideal for athletes, desk-bound individuals, and anyone looking to improve lower-body range of motion, this movement helps release tightness in the hips and promotes better posture and alignment. Often used in warm-up routines, yoga sequences, and physical therapy protocols, the Runner's Lunge enhances dynamic flexibility and functional movement patterns necessary for walking, running, and squatting. By incorporating the Runner's Lunge into your training, you can effectively reduce lower back strain and increase joint stability in the pelvis and knees. Whether used as a preparatory movement or a cool-down stretch, this bodyweight exercise is accessible for all fitness levels and requires no equipment, making it easy to integrate into any routine.