How to do the Low Lunge (Anjaneyasana)
- Lunge forward and lower your back knee to the floor.
- Front foot flat, front shin nearly vertical.
- Torso upright, sweep both arms out to the sides and overhead.
- Shift your hips forward and hold, then switch legs.
Full technique — 7 steps
- Step one foot forward into a long lunge and lower your back knee to the floor.
- Keep your front foot flat and your front shin nearly vertical.
- Rest your back knee and the toes of your back foot on the floor.
- Raise your torso upright and sweep both arms out to your sides and up overhead.
- Shift your hips forward until you feel a stretch at the front of the back hip.
- Hold the position and breathe slowly, keeping your ribs down.
- 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
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)
- Harder Half Kneeling Quad Stretch
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).
