Quick Answer
Low Lunge With Reach is a beginner yoga exercise that targets your hip flexors and quadriceps. It uses only your bodyweight. Step into a deep lunge with your back knee on the floor.
Video Tutorial
How to Perform the Low Lunge With Reach
- 1
Step into a deep lunge with your back knee on the floor.
- 2
Keep your torso upright and reach your arms overhead.
- 3
Lean slightly back to feel a deep stretch in the hip flexor of the back leg.
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 Low Lunge With Reach 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 Low Lunge With Reach work?
The Low Lunge With Reach primarily works your hip flexors and quadriceps. Secondary muscles include the core and glutes.
What equipment do I need for the Low Lunge With Reach?
The Low Lunge With Reach 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 Low Lunge With Reach suitable for beginners?
Yes. The Low Lunge With Reach 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 Low Lunge With Reach 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 Low Lunge With Reach 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.