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Chloe Freytag demonstrating Runners Lunge in a blue tank top and yoga pants

The runner’s lunge provides a deep stretch for the hips, hip flexors, groin and legs. Learning how to do a runner’s lunge helps open your hips, relieve tension, and give your lower body a much needed stretch!

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Table of Contents

Runner’s Lunge Instructions 

Here’s how to properly perform a runner’s lunge pose:

  1. Begin in a plank position with hands directly below shoulders.
  2.  Step your right foot forward to the outer edge of your mat next to your right pinky finger.
  3. Relax through your hips and back, letting them sink toward the ground.
  4. Breathe and hold for 30 seconds. Switch sides.

As you start the runner’s lunge stretch, try to release the hips into gravity. Many people make the mistake of trying to use their leg muscles to hold the hips ups. It is important to let go and release your hips so that you can experience a deep stretch. 

Benefits of Runner’s Lunge

There are many benefits to the runner’s lunge pose! Here are a few reasons to incorporate them into your exercise routine:

  • It’s a great warm-up for your workout: Start in a plank, step into a runner’s lunge, take a breath in, then step back to plank and exhale. Repeat on the other side, doing each side a few times. This is the proper way to use the runner’s lunge for a warm-up—you should never warm up for a workout by holding stretches for a long time.
  • It opens the front of your hips: The runner’s lunge stretch helps open your hips and hip flexors, which is great at the end of a workout. It helps “reset” your legs and hips, which aids in a quicker recovery. ( Hip pain and tightness tops the list of complaints when it comes to tight areas on the body!)
  • It improves flexibility: Incorporating the runner’s lunge into your weekly movement adds flexibility training and helps your body become more efficient at every workouts (and in every day life!).
  • It helps build muscle strength: The runner’s lunge works your quads, glutes, core and, more importantly, is a deep stretch for your hips, hip flexors and lower back.

Easy Ways to Incorporate the Runner’s Lunge Into Your Workouts

Runner’s lunge is a great way to stretch your hips, hip flexors and even your lower back. Try it out a few times a week for some effective stretching, or add it to the beginning or end of a workout.

If you enjoy the runner’s lunge, here are a few similar moves to try: