High Lunge

High Lunge Exercise Description

High Lunge is a standing lunge-position stretch performed with the rear knee lifted. It primarily targets the hip flexors of the back leg—especially the iliopsoas—by placing that hip in extension while you keep the trunk upright. With a controlled, slight posterior pelvic tilt, many people also feel a secondary stretch at the front of the thigh (rectus femoris) of the rear leg. The front leg provides stable support, encouraging clean knee alignment and balanced foot pressure without collapsing the arch. Maintaining a neutral spine and stacked ribs prevents the low back from substituting for limited hip extension, directing the sensation to the intended tissues. Raising the arms overhead can increase the demand on trunk control while keeping the stretch centered at the front of the back hip when the ribs remain down.

Muscle Groups: Hips
Target Muscles: Iliacus, Psoas Major
Assisting Muscles: Rectus Femoris
Stabilizing Muscles: Gluteus Maximus, Gluteus Medius, Multifidus, Transversus Abdominis
Body Area: Lower Body
Body Parts: Hips, Legs, Upper Legs
Body Surface: Front
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Stretching
Functional Grouping: Hip Flexors
Joint Involvement: Multi-joint
Muscle Location: Hip Flexor
Movement Direction: Other
Muscle Position: Anterior
Gender: Female

How To Do The High Lunge Exercise

‘- Stand tall with feet hip-width, ribs stacked over the pelvis.
– Step one foot back into a long split stance; both feet point forward.
– Bend the front knee so it stacks roughly over the midfoot; keep the back leg straight with the heel lifted.
– Square the hips forward; gently posteriorly tilt the pelvis (draw the pubic bone up) to target the front of the back hip.
– Keep the torso upright and the spine neutral; avoid arching the low back.
– Option: reach arms overhead without flaring the ribs; keep shoulders down and away from ears.
– Breathe steadily; sink only until a clear stretch is felt at the front of the back hip.
– Maintain front-knee tracking over the second/third toe and even pressure through the tripod of each foot.
– Step forward to exit and repeat on the other side.

High Lunge Tips

‘- Keep your feet hip-width with both toes pointing forward to set a stable base.
– Bend the front knee so it stacks roughly over the midfoot, not past the toes.
– Track the front knee over the second/third toe as you lunge.
– Keep the back leg straight with the heel lifted to place the back hip in extension.
– Square your hips forward, then gently draw the pubic bone up (posterior pelvic tilt) to target the front of the back hip.
– Keep the torso upright with a neutral spine and avoid arching the low back.
– Maintain even pressure through the tripod of each foot to avoid collapsing the arch.
– If you reach the arms overhead, keep the ribs from flaring and the shoulders down away from the ears.
– Breathe steadily and only sink until you feel a clear stretch at the front of the back hip.
– Step forward out of the stance under control, then repeat on the other side.

High Lunge Beginner Introduction

High Lunge is an upright lunge stretch done on the feet with the back knee off the ground. The position lengthens the front of the hip on the back leg by moving that hip behind the body while the torso stays vertical. With a light tuck of the pelvis, many people also notice a pull along the front of the back thigh. The front leg mainly serves as a support, giving a steady base so the knee can line up well over the foot and the weight can spread comfortably across the sole.

This shape emphasizes control through the middle of the body. When the chest stacks over the hips and the spine holds its natural curves, the sensation tends to stay at the front of the back hip instead of shifting into the lower back. An optional overhead reach with the arms can further challenge balance and body awareness, asking the abs and upper body to work a bit harder while the stretch remains centered around the front of the hip on the back leg.