High Lunge (Crescent Lunge) anatomy
High Lunge (Crescent Lunge) · Ashta Chandrasana · Tư thế trường tấn cao
High Lunge (Crescent Lunge) mainly works quadriceps, gluteus maximus (right), triceps surae (left), erector spinae; it stretches rectus femoris (left), iliopsoas (left), rectus abdominis, latissimus dorsi; hamstrings (right), tibialis anterior (right), adductors stabilize.
Opening the 3D model…
Bend the front knee and straighten the back leg with the heel lifted, hips square to the front and arms reaching up. It demands leg strength and balance while stretching the front of the back hip.
Muscles in this pose
Working (contracting): Quadriceps, Gluteus maximus (right), Triceps surae (left), Erector spinae, Deltoid, Supraspinatus, Trapezius, Serratus anterior, Triceps brachii
Stretching: Rectus femoris (left), Iliopsoas (left), Rectus abdominis, Latissimus dorsi
Stabilizing: Hamstrings (right), Tibialis anterior (right), Adductors, Gluteus medius, Transversus abdominis, Obliques
Why these muscles work or stretch
- Quadriceps · Working (contracting): Holds the front knee bent
- Triceps surae · Working (contracting): Keeps the back heel lifted, balancing on the ball of the foot
- Deltoid · Working (contracting): Raises the arms overhead
- Trapezius · Working (contracting): Rotates the shoulder blades upward
- Rectus femoris · Stretching: Two-joint muscle: straightens the knee but is stretched by the extended hip
- Iliopsoas · Stretching: Stretched by the extended back hip
- Adductors · Stabilizing: Draws the inner thighs toward the midline
Practice cues
- Press your back heel back and straighten your back knee
- Draw your inner thighs toward the midline for balance
- Square your hips forward; drop your tailbone
Benefits
- Strengthens the thighs, glutes and calves
- Stretches the front of the back-leg hip
- Trains balance and torso stability
- Opens the chest and shoulders as the arms reach up
Cautions / contraindications
- Use caution with knee pain: front knee over the ankle, not caving in
- Go gently with low back pain: drop the tailbone, avoid arching
- Dizziness or poor balance: practice near a wall
- Shoulder injury or high blood pressure: keep the hands on the hips
Easier variations
- Lower the back knee to the floor for a low lunge
- Shorten the stance and rest the hands on blocks
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Warrior I Virabhadrasana I
- Chair Pose Utkatasana
- Low Lunge Anjaneyasana
- Upward Salute Urdhva Hastasana
- Wild Thing Camatkarasana
- Wheel Pose (Upward Bow) Urdhva Dhanurasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)