The runner's lunge is a stretch that strengthens the hip flexors, hamstrings, IT bands (inner thighs), and quadriceps. It is known as a crescent lunge in yoga and is a common warm up pose for yoga sequences. However, you don't need to be a runner or a yogi to reap the benefits of the runner's lunge, and you can easily adapt the runner’s lunge into a bodyweight exercise by incorporating dumbbells.

For the runners’ lunge, begin by performing 1–3 sets of 10–30 seconds on each leg. Choose your sets and repetitions based on your ability to maintain good technique throughout each set.

1. Get into the all-fours position with your knees and toes flexed and in contact with the floor. Your hips should be over your knees. Your hands should be slightly wider than your shoulders, and your shoulder blades should be protracted and away from your spine.
2. Grip the ground with your hand and rotate your shoulders outward to engage your lats.
3. Straighten your legs to lift your knees off of the ground so you end up in a plank position. Your legs should be hip-width apart.
4. Pre-tension your shoulders and hips while engaging your core. Your ribs should be down and your pelvis should be slightly tucked. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
5. Squeeze your quads and glutes. 
6. While maintaining your alignment, bring your right foot in between your hands. Your right knee should remain bent at a 90-degree angle and your right foot should be flat. Your left leg should be slightly bent or fully extended without hyperextending your knee. 
7. Squeeze your left glute while keeping your weight evenly distributed along the ball of your left foot.
8. Hold the stretch for 10–20 seconds before switching sides.
There are several notable benefits of the runner’s lunge, whether you’re prepping for a long run or warming up for a challenging yoga pose.

1. __Stretches lower body__. Runner's lunges stretch out your ankles, calves, hamstrings, quads, and groin, making it a great way to warm up for a full body work out. 
2. __Improves balance and flexibility__. Practicing runner's lunges will prepare you for balance sequences, particularly in yoga. The runner's lunge pose is often included in yoga sequences along with [Uttanasana](https://www.masterclass.com/articles/uttanasana-pose-guide) (standing forward bend), plank pose, mountain pose, and [downward-facing dog](https://www.masterclass.com/articles/downward-dog-explained). 
3. __Can relieve chronic pain__. Runner's lunges open up the hips and can relieve chronic pain in the lower back, hips, legs, and sciatica nerve.
If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.
Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.
Learn how to do the runner's lunge, a stretch that can strengthen your lower body and improve flexibility.


Learn how to do the runner's lunge, a stretch that can strengthen your lower body and improve flexibility.


How to Do a Runner’s Lunge With Proper Form

The runner&#39;s lunge is a stretch that strengthens the hip flexors, hamstrings, IT bands (inner thighs), and quadriceps. It is known as a crescent lunge in yoga and is a common warm up pose for yoga sequences. However, you don&#39;t need to be a runner or a yogi to reap the benefits of the runner&#39;s lunge, and you can easily adapt the runner’s lunge into a bodyweight exercise by incorporating dumbbells.

What Is a Runner’s Lunge? 

For the runners’ lunge, begin by performing 1–3 sets of 10–30 seconds on each leg. Choose your sets and repetitions based on your ability to maintain good technique throughout each set.<ol class="mc-m-4"><li class="mc-my-4"> 1. Get into the all-fours position with your knees and toes flexed and in contact with the floor. Your hips should be over your knees. Your hands should be slightly wider than your shoulders, and your shoulder blades should be protracted and away from your spine. </li><li class="mc-my-4"> 2. Grip the ground with your hand and rotate your shoulders outward to engage your lats. </li><li class="mc-my-4"> 3. Straighten your legs to lift your knees off of the ground so you end up in a plank position. Your legs should be hip-width apart. </li><li class="mc-my-4"> 4. Pre-tension your shoulders and hips while engaging your core. Your ribs should be down and your pelvis should be slightly tucked. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin. </li><li class="mc-my-4"> 5. Squeeze your quads and glutes. </li><li class="mc-my-4"> 6. While maintaining your alignment, bring your right foot in between your hands. Your right knee should remain bent at a 90-degree angle and your right foot should be flat. Your left leg should be slightly bent or fully extended without hyperextending your knee. </li><li class="mc-my-4"> 7. Squeeze your left glute while keeping your weight evenly distributed along the ball of your left foot. </li><li class="mc-my-4"> 8. Hold the stretch for 10–20 seconds before switching sides. </li></ol>

How to Do Runner’s Lunges With Proper Form 

There are several notable benefits of the runner’s lunge, whether you’re prepping for a long run or warming up for a challenging yoga pose.<ol class="mc-m-4"><li class="mc-my-4"> 1. Stretches lower body. Runner&#39;s lunges stretch out your ankles, calves, hamstrings, quads, and groin, making it a great way to warm up for a full body work out. </li><li class="mc-my-4"> 2. Improves balance and flexibility. Practicing runner&#39;s lunges will prepare you for balance sequences, particularly in yoga. The runner&#39;s lunge pose is often included in yoga sequences along with <a href='https://www.masterclass.com/articles/uttanasana-pose-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/uttanasana-pose-guide","linkCopy":"Uttanasana","category":null}'>Uttanasana</a> (standing forward bend), plank pose, mountain pose, and <a href='https://www.masterclass.com/articles/downward-dog-explained' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/downward-dog-explained","linkCopy":"downward-facing dog","category":null}'>downward-facing dog</a>. </li><li class="mc-my-4"> 3. Can relieve chronic pain. Runner&#39;s lunges open up the hips and can relieve chronic pain in the lower back, hips, legs, and sciatica nerve. </li></ol>

3 Benefits of Doing Runner’s Lunges

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

How to Work out Safely and Avoid Injury

Throw on some athleisure, fire up a <a href='https://www.masterclass.com' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.

Want to Dive Deeper Into Your Wellness Journey?

Learn how to do the runner&#39;s lunge, a stretch that can strengthen your lower body and improve flexibility.