Runner's Lunge

written by
Joel Runyon
last updated
June 24, 2021

Don’t let the hyper-specific name deter you, the Runner’s Lunge is a brilliant stretch that will open up your hips, calves, and quadriceps. Though it of course can be very beneficial to those who like to run on a regular basis, anyone, from kids to amateurs, can utilize it as part of their stretching routine. In fact, it may even be more beneficial for people who spend more time in sedentary positions than those who go for a jog every morning at 6 am. Sitting for prolonged periods can cause tightness in the lower back and hip flexors, and the Runner’s Lunge will provide a deep stretch for these hard-to-hit areas.

Use it as a warm up before more intense forms of physical activity, it will bring blood circulation to the hips and legs as well as getting you ready for what's next. An important note to remember as you perform it is to let your hips relax and suspend themselves. Though it can be awkward at first to try and use your legs to hold your hips up. Try to release this tension and stay balanced. Also, make sure that your knees do not stray in front of your toes, this can potentially lead to injury in the knee.

runners lunge movement demo

Get in a hands and knees position on the floor with your back straight and eyes looking down.

Take your left foot and while balancing on your right knee and palms, bring it forward to rest flat on the floor just next to and outside your left hand.

Now raise your right knee off the floor and extend your right foot back as far as you can with just your toes now touching the ground. Again, try to relax your hips and let gravity give them a good stretch for around 30 seconds.

Bring your right and left knees back to the floor in their original starting position and do the same lunge stretch for the other side of your body.

written by
Joel Runyon

Joel is the founder of IMPOSSIBLE and the founder of MoveWell. Joel founded MoveWell after sustaining an injury while running an ultra marathon on every continent. Joel is writes about mobility, pain management and health and wellness overall.

Stretches this movement is great for:

More movements to try:

Get Started