Hands-Supported High Lunge
Easy
Also known as: Runner's Lunge · Runner's Lunge Stretch
Expert Advice
If your lower back arches instead of your rear hip stretching, gently tuck your pelvis. A smaller lunge with better pelvic control often provides a clearer hip-flexor stretch.
How-to-do Steps
- Start on your hands and knees, with your palms flat on the floor.
- Step your right foot forward between your hands, keeping your front heel down.
- Extend your left leg behind you, supporting it on your toes with your knee lifted.
- Lean your torso forward over your bent front leg, keeping both hands beside your foot.
- Ease your hips forward until you feel a gentle stretch across your rear hip.
- Breathe slowly, hold for the programmed duration, then lower your rear knee and switch sides.
Common Mistakes
- Front knee collapses inwardFix: guide it in line with your middle toes.
- Shoulders crowd your earsFix: press through your palms and lengthen your neck.
Coach Cues
Rear knee liftedFront heel downHips face forward
Short reminders to keep in mind during every set.
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Muscles Worked
Hands-Supported High Lunge primarily targets the Quads, Glutes, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads70%
Glutes30%
Equipment
Body Weight
Exercise Type
Stretching
Why Level 2?
Easy
Reaching the floor while keeping the rear knee lifted requires modest mobility and supporting strength.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner2 x 20s
Intermediate3 x 30s
Advanced3 x 45s
Variations
Easier Variation
Frequently Asked Questions
What muscles does Hands-Supported High Lunge work?
Hands-Supported High Lunge primarily targets the Quads, Glutes. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Hands-Supported High Lunge?
For beginners, start with 2 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 3 sets of 45s. Adjust based on your goals and recovery capacity.
Is Hands-Supported High Lunge suitable for beginners?
Yes, Hands-Supported High Lunge is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Hands-Supported High Lunge?
Front knee collapses inward: guide it in line with your middle toes. Shoulders crowd your ears: press through your palms and lengthen your neck.
