Low Lunge anatomy

Low Lunge · Anjaneyasana · Tư thế trường tấn thấp

Low Lunge mainly works quadriceps (right), gluteus maximus (left), erector spinae, deltoid; it stretches gluteus maximus (right), iliopsoas (left), rectus femoris (left), tibialis anterior (left); adductors (right), tibialis anterior (right), gluteus medius stabilize.

3D anatomy model of Low Lunge: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Bend the front knee, rest the back knee on the floor, sink the hips forward, and reach the arms up. The back leg's hip flexors (iliopsoas, rectus femoris) get a strong stretch.

Muscles in this pose

Working (contracting): Quadriceps (right), Gluteus maximus (left), Erector spinae, Deltoid, Supraspinatus, Trapezius, Serratus anterior, Triceps brachii

Stretching: Gluteus maximus (right), Iliopsoas (left), Rectus femoris (left), Tibialis anterior (left), Rectus abdominis, Latissimus dorsi, Pectoralis major

Stabilizing: Adductors (right), Tibialis anterior (right), Gluteus medius, Transversus abdominis, Obliques

Why these muscles work or stretch

Quadriceps · Working (contracting): Holds the front knee bent
Gluteus maximus · Working (contracting): Lowers the tailbone and draws the hips forward
Deltoid · Working (contracting): Raises the arms overhead
Trapezius · Working (contracting): Rotates the shoulder blades upward
Gluteus maximus · Stretching: Lengthens with the front hip deeply flexed
Iliopsoas · Stretching: Back hip extended: the main stretch
Rectus femoris · Stretching: Two-joint muscle: stretched by hip extension and knee flexion
Tibialis anterior · Stretching: Lengthens with the top of the back foot on the floor

Practice cues

Stack your front knee over your ankle; don't let it cave in
Drop your tailbone; feel the front of the back hip open
Lift your chest and reach up without crunching your lower back

Benefits

Strongly stretches the iliopsoas and rectus femoris of the back leg
Strengthens the thigh and glutes of the front leg
Opens the chest and shoulders as the arms reach up
May help ease tightness at the front of the hips from sitting

Cautions / contraindications

Use caution with knee pain: blanket under the back knee, front knee over ankle
Go gently with low back pain: drop the tailbone, avoid arching
Shoulder injury: keep the hands on the hips or the front thigh

Easier variations

Place a folded blanket under the back knee
Rest your hands on blocks beside the front foot instead of reaching up

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
High Lunge (Crescent Lunge) Ashta Chandrasana
Wild Thing Camatkarasana
Wheel Pose (Upward Bow) Urdhva Dhanurasana
Upward Salute Urdhva Hastasana
One-Legged Wheel Pose Eka Pada 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)