Quick Answer
High Lunge is a beginner yoga exercise that targets your hip flexors and quadriceps. It uses only your bodyweight. From standing, step one foot back into a long lunge.
Video Tutorial
How to Perform the High Lunge
- 1
From standing, step one foot back into a long lunge.
- 2
Front knee stacks over front ankle; back leg straight, ball of foot pressing.
- 3
Lift torso upright, arms reach overhead.
- 4
Square hips toward the front of the mat.
- 5
Hold for 5 breaths, then switch sides.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the High Lunge isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the High Lunge work?
The High Lunge primarily targets your hip flexors and quadriceps.
What equipment do I need for the High Lunge?
The High Lunge needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the High Lunge suitable for beginners?
Yes. The High Lunge is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of High Lunge should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the High Lunge every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hip flexors and quadriceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.