High Lunge is a standing yoga pose performed in a deep lunge with the back leg straight and lifted (back knee off the floor) and arms reaching overhead. It builds quad and glute strength in the front leg while stretching the hip flexors of the back leg. It is more challenging than Low Lunge due to the elevated back knee.
Muscle Group
Glutes, Hips, Quadriceps, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds quad and glute strength in the front leg
- Stretches the hip flexors of the back leg
- Improves balance and stability
- Strengthens the calves and ankle stabilizers
- Opens the chest and shoulders with arms overhead
- Foundational yoga standing pose
How to perform
- From Downward Dog or standing, step your right foot forward into a deep lunge.
- Keep your left leg straight behind you with the heel lifted. Press through the ball of your left foot.
- Bend your right knee to roughly 90 degrees. Knee directly over ankle.
- Lift your torso upright. Reach both arms overhead with palms facing each other.
- Square your hips to face forward. Engage your back leg by lifting your kneecap and pressing through your heel.
- Brace your core and lift your chest. Gaze forward or up.
- Hold for 5 to 8 breaths. Breathe deeply.
- Exit and switch sides.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Shoulder
Primary
Quadriceps
Primary