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Kneeling Warrior Lunge
Beginner - - Compound
Targeted Muscle Group
Upper Legs
Recommended Equipment
Body Only
How to do it
The kneeling warrior lunge is a variation of the traditional warrior lunge that is performed from a kneeling position. It targets the muscles of the lower body, including the quadriceps, hamstrings, and hip flexors, while also improving balance and flexibility.
Begin by kneeling on a mat or soft surface with your knees hip-width apart. Take a big step forward with your right foot, placing it flat on the ground in front of you. Ensure that your right knee is directly above your right ankle, forming a 90-degree angle with your shin. Your left knee should remain on the ground behind you, with the top of your left foot pressing into the floor.
Engage your glutes and gently press your hips forward to deepen the stretch in the front of your left hip. Keep your pelvis level and avoid overarching your lower back.
Keep your torso upright, with your shoulders stacked over your hips. Avoid leaning too far forward or backward, maintaining a neutral spine position. You can place your hands on your right thigh for support, or if you prefer, raise your arms overhead, reaching towards the ceiling. Keep your shoulders relaxed away from your ears and your chest open.
Hold the kneeling warrior lunge position for 20-30 seconds, breathing deeply and evenly. Focus on relaxing into the stretch and feeling the sensation in the front of your left hip and the back of your right thigh. After holding the stretch on one side, carefully return your hands to the ground and step your right foot back to the starting kneeling position. Repeat the same steps with your left foot stepping forward into a lunge position.
Perform 2-3 repetitions on each side, gradually increasing the duration of the hold as you become more comfortable with the stretch.
