This posture is an excellent lunge for building strength and endurance in the lower body, while also requiring minimal flexibility. As the name suggests, it’s perfect for runners to help correct muscle imbalances caused by the repetitive stride motion.
TARGET AREAS
• hips • core • glutes • thighs
BENEFITS
• Improves endurance, muscle activation, and strength in glutes, hips, and thighs • Relieves pressure on knees and reduces risk of injury • Improves hip mobility
1 Start on all fours, then step your left foot up between your hands into a Low lunge stance. Bend your left knee to 90 degrees with the knee above the ankle. Slide the right leg back until you feel a stretch in your hips. Rest the fingertips on the floor.
2 Tuck your back toes and squeeze your back thigh to lift the knee. Press down firmly through your left heel, keeping your knee directly over your ankle and hips squared forwards. Squeeze your inner thighs towards each other. Pull your chest forwards and up to form a straight line from back heel to head, using your core to maintain the position. Hold the posture, inhaling as you lengthen the body, and exhaling as you sink deeper. Repeat on the other side.
YOU SHOULD FEEL
• Engagement of hips, glutes, thighs, and core
• Stretch in right hip flexors and left inner thigh
• Weight centred in hips and core
YOU SHOULDN’T FEEL
• Excessive weight in the front knee; if so, shift weight to hips
• Weight in hands; if so, lift hands slightly to shift weight to core
PRO TIP
To challenge your core and balance, hover your hands above the floor, intensifying core and hip engagement.
NOT THERE YET?
