Strength Training · Yoga
High Lunge Pose
High Lunge Pose is a standing yoga hold with a bent front knee and lifted back heel. It builds leg strength and balance while stretching the front of the rear hip.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Stand with your feet hip-width apart.
- Step one foot well behind you, landing on the ball of that foot with your feet still hip-width apart.
- Bend your front knee until it is roughly over your ankle.
- Reach your arms overhead with your palms facing each other.
- Hold the position with your torso upright, hips facing forward, and back leg long.
- Lower your arms to your sides.
- Straighten your front knee.
- Step your back foot forward to return to standing.
Form cues
- Keep your front heel heavy.
- Relax your shoulders away from your ears.
- Breathe slowly and steadily.
Common mistakes
- Arching your lower backBring your lower ribs over your pelvis rather than leaning backward to lift your arms.
- Front knee falling inwardGuide your front knee in line with your middle toes.
- Locking the back kneeKeep a slight bend in your back knee if straightening it makes your pelvis tip forward.
Safety
Forcing a deep stance can strain your front knee or irritate your lower back. Fatigue can also make you lose balance while your rear heel is lifted.
- Practice on a firm, nonslip surface.
- Use a wall or sturdy chair for support if you feel unsteady.
- Choose a shallower front-knee bend if the position causes discomfort.
- End the hold before your legs shake enough to disrupt your balance.
If you have ongoing knee, hip, or lower-back pain, choose a supported version or ask a physiotherapist for guidance first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 15–30 seconds per side
- Rest
- No rest timer
Switch your lead leg between holds to practice both sides.