# Low Lunge (Anjaneyasana)

A kneeling yoga lunge held with your back knee on the floor and both arms reaching overhead. Stretches the hip flexors and quads of the back leg.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/crescent-moon-pose/video/male.mp4
- HTML: https://seto.fit/exercises/low-lunge-anjaneyasana/

## Muscles worked

- Hip flexors: 8/10
- Quads: 6/10
- Glutes: 4/10
- Hamstrings: 3/10

## How to do the Low Lunge (Anjaneyasana)

1. Lunge forward and lower your back knee to the floor.
2. Front foot flat, front shin nearly vertical.
3. Torso upright, sweep both arms out to the sides and overhead.
4. Shift your hips forward and hold, then switch legs.

### Full technique — 7 steps

1. Step one foot forward into a long lunge and lower your back knee to the floor.
2. Keep your front foot flat and your front shin nearly vertical.
3. Rest your back knee and the toes of your back foot on the floor.
4. Raise your torso upright and sweep both arms out to your sides and up overhead.
5. Shift your hips forward until you feel a stretch at the front of the back hip.
6. Hold the position and breathe slowly, keeping your ribs down.
7. To switch legs, place your hands on the floor beside your front foot, step back with your hips high, then step the other foot forward.

## Common mistakes

- Front knee collapsing inward
- Overarching the lower back
- Shrugging shoulders toward ears
- Leaning the torso forward over the front leg

## Form cues

- Front foot stays planted
- Stay tall through torso
- Keep hips square
- Keep ribs down

## How much to do

- **Strength**: 1–2 sets of 20–30 reps · rest 20 s · 6 reps in reserve
- **Muscle growth**: 1–2 sets of 20–30 reps · rest 20 s · 6 reps in reserve
- **Endurance**: 1–2 sets of 30–45 reps · rest 20 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Low Lunge (Anjaneyasana) — Beginner**
- Harder: [Half Kneeling Quad Stretch](https://seto.fit/exercises/half-kneeling-quad-stretch/) — Beginner

## Quick answers

### What muscles does the Low Lunge (Anjaneyasana) work?

Primary: Hip flexors 8/10, Quads 6/10. Also works: Glutes 4/10, Hamstrings 3/10.

### When should I do the Low Lunge (Anjaneyasana) in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Low Lunge (Anjaneyasana)?

Strength: 1–2 sets of 20–30 reps, rest 20 s, 6 reps in reserve. Muscle growth: 1–2 sets of 20–30 reps, rest 20 s, 6 reps in reserve. Endurance: 1–2 sets of 30–45 reps, rest 20 s, 6 reps in reserve.

### What is a harder version of the Low Lunge (Anjaneyasana)?

Half Kneeling Quad Stretch (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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