Low Lunge (left)
- Zielmuskel
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- Equipment
- Body weight
- Körperregion
- Stretching
- Typ
- Stretching
The Low Lunge (left), known in yoga as Anjaneyasana, is a bodyweight stretching exercise with the left foot forward and the right knee on the ground. It primarily stretches the hip flexors (iliopsoas) of the trailing right leg, with secondary opening through the groin and adductors. It is a reliable way to address tightness in the front of the hip that builds from prolonged sitting or running.
Low Lunge (left): So führst du sie aus
- 1Start in a standing position, then step your left foot forward about three to four feet, placing it flat on the floor directly under your left knee.
- 2Lower your right knee to the floor, setting it down gently. Rest the top of your right foot on the mat with toes pointing back.
- 3Adjust your left shin so it is vertical — your left knee should sit directly above your left ankle, not caving inward or pushing forward past the toes.
- 4Press your left foot firmly into the floor and sink your hips down and forward until you feel a stretch along the front of your right hip and thigh.
- 5Lift your torso upright, stacking your shoulders over your hips. Place your hands on your left thigh or bring them to your hips for support.
- 6On an exhale, deepen the stretch by gently driving your hips forward while keeping your core lightly engaged to avoid over-arching your lower back.
- 7Hold the position for 30 to 60 seconds, breathing steadily. Inhale to lengthen through your spine, exhale to ease deeper into the hip flexor stretch.
- 8To release, press through your left foot, step back to a neutral stance, and repeat on the opposite side.
Technik-Tipps
- Keep your front shin vertical throughout the hold — if your knee drifts past your toes, slide your front foot farther forward.
- Actively engage your core and avoid letting your lower back collapse into a deep arch; a slight natural curve is fine, but excessive extension reduces the stretch quality and stresses the lumbar spine.
- Place a folded blanket or a pad under your back knee if the floor is uncomfortable — comfort allows you to hold the position longer and get a better stretch.
- Drive the hip of your back leg down and forward rather than letting it rotate open to the side; squaring both hips maximizes the hip flexor stretch on the trailing leg.
Häufige Fehler
- Letting the front knee cave inward or track past the toes, which strains the knee joint and shifts focus away from the hip flexors.
- Rounding the upper back or collapsing the chest, which compresses the hip flexors rather than creating the long line needed for an effective stretch.
- Allowing the back hip to rotate open to the side — the hips should face squarely forward to target the iliopsoas of the back leg.
- Holding the breath instead of breathing through the stretch, which keeps the muscles guarded and limits how deeply you can release into the position.
- Rushing the hold and coming out before the hip flexors have time to relax — aim for at least 30 seconds to allow the muscle to lengthen.
Häufig gestellte Fragen
What muscles does the Low Lunge (left) stretch?
The primary target is the hip flexor (iliopsoas) of the trailing right leg. The stretch also opens the groin and adductors, and the quadriceps of the back leg receive a mild lengthening as the knee is bent behind you.
How is the Low Lunge different from a High Lunge?
In the Low Lunge the back knee rests on the floor, which reduces the demand on leg strength and allows you to sink deeper into the hip flexor stretch. In the High Lunge the back knee is lifted, which requires more quadriceps and core stability.
How long should I hold the Low Lunge?
A minimum of 30 seconds per side is recommended to allow the hip flexors to release. Holding for 60 to 90 seconds produces a more noticeable improvement in range of motion over time.
Is the Low Lunge good for people who sit at a desk all day?
Yes. Prolonged sitting shortens and tightens the iliopsoas, which can contribute to lower back pain and limited hip extension. Performing the Low Lunge regularly helps restore length to those muscles.
Can I do the Low Lunge as a warm-up before a workout?
It works well as part of a dynamic warm-up if you move in and out of the position actively, or as a static cool-down stretch held for longer periods after training. Avoid deep static holds on completely cold muscles.
