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This is an exercise traditionally done in a yoga class as it helps in opening up of the hips. However it can be adapted by anyone even without doing

Major Muscles Worked

Hamstrings

Gluteal Muscles

Quadriceps

Other Muscles Worked

Hip flexors

Groin  

Lower back

Runners Lunge Guide

1. Get into a crawl like position which is on all fours.
2. Stretch then your legs behind into an almost press-up position.
3. Bring one leg forward and the knee to your chest while the heel of your foot reaches your hands position.
4. Sink in your hips as you hold in that position for a time.
5. Switch to the other leg in the same manner.
6. Do two sets of ten reps or the number of reps recommended.

Trainer’s Tips

• Ensure you have on proper gym clothing or elastic material as this exercise is quite flexy and requires room.
• If it is too strenuous or difficult, drop the back knee into a kneeling like position.

Benefits of the Runners Lunge

Opens the hip flexors.

Helps in flexibility.

Can be done anywhere without gym equipment.