How to Do the Runner’s Lunge for Instant Relief


The runner’s lunge is a staple stretch for runners and sun-saluting yogis, however the transfer may very well be most helpful to those that spend extra time on the sofa than the monitor or yoga mat.

Among a number of different points, extreme sitting causes tightness within the decrease physique. The runner’s lunge, when performed correctly, might help fight that.

But, so as to obtain actual outcomes (and reduction), you will need to carry out the runner’s lunge correctly.

Runner’s Lunge: Step-by-Step Instructions

  • Stand along with your ft about hip-width aside. With knees barely bent, bend ahead at your waist and place your palms subsequent to the outer edges of your ft.
  • Bend your proper knee and prolong your left foot behind you, inserting the ball of your left foot on the bottom. For added stability, gently decrease your left knee to the bottom. You can place a towel or mat beneath your knee for consolation if wanted.
  • According to your stage of flexibility and luxury, decrease your hips, permitting your physique to sink into the stretch. You ought to really feel the stretch in your hip flexors, quadriceps, and calves.
  • Hold the runner’s lunge for as much as 30 seconds earlier than switching legs.

Runner’s Lunge Benefits and Muscles Worked

The runner’s lunge stretches your calves and quadriceps, however you’ll really feel the most important launch in your hip flexors, the muscle groups that aid you draw your knees towards your chest.

If you spend most of your waking hours along with your hips flexed (e.g., commuting by automotive or sitting at a desk), you in all probability have tight hip flexors and might profit from the runner’s lunge.

“Tight hip flexors can be a result of poor posture, muscle imbalance, or sitting too much,” says Melissa Morris, MS, ACSM-certified train physiologist. “Tight hip flexors can cause poor running form and a host of lower-body issues, like low back pain, knee pain, or ankle and foot issues. The runner’s lunge stretches the hip flexors and prevents them from being overly tight.”

Tips for the Runner’s Lunge

Andrea Rogers doing runner's lunge

1. Warm up first

Morris recommends doing the runner’s lunge solely after you’ve warmed up or labored out.

“You never want to do static stretching (where you hold a stretch) when your muscles have not been warmed up prior to the stretch. There is no benefit, and it may even affect performance,” she explains.

2. Focus on kind

Proper kind can also be essential when performing the runner’s lunge, for each efficacy and harm prevention. To shield the knee of the entrance leg of the runner’s lunge, make it possible for it doesn’t prolong past the toes.

3. Relax your hips

Be cautious about holding rigidity in your hips whereas doing the runner’s lunge, says Caleb Backe, CPT.

“Many people make the mistake of holding their hips tight in order to maintain balance,” he says. “Let your hips sink to experience the stretch as deep as possible.” If you battle to keep up steadiness, decrease your again knee to the ground.

4. It’s not a contest

When it involves holding the runner’s lunge stretch, longer isn’t all the time higher.

“You may perform the runner’s lunge during a yoga class for a prolonged period of time, but the key is to maintain the correct posture and modifications for at least 30 seconds,” says Marqui Rennalls, DPT, pelvic flooring bodily remedy specialist. “Holding it for longer is only beneficial if you can maintain the correct posture throughout that time.”


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