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Exercises/Quadriceps/Warrior High Lunge

Exercise

WARRIOR HIGH LUNGE

IntermediatePrimaryQuadricepsSecondaryGlutes

Form cues

Start in Mountain Pose — feet hip-width, arms at sides, standing tall
Step one foot back into a long lunge with the heel lifted and toes pressed in
Bend your front knee to 90 degrees — knee over ankle, not past toes
Raise both arms overhead with palms facing each other
Tuck your pelvis slightly to deepen the hip flexor stretch and protect your lower back
Animated diagram — illustrative only

About

A standing yoga pose (Crescent Lunge) with the back heel raised and the arms reaching overhead, combining hip flexor length, quad strength, and thoracic extension.

Instructions

Step-by-step technique

01

Begin in mountain pose

Stand tall with your feet hip-width apart and your arms relaxed at your sides to establish a stable base. Ensure your weight is distributed evenly across both feet before beginning the transition into the lunge.

engage your core
02

Step back into lunge

Take a large step backward with one foot, keeping your back heel lifted and your toes driving into the floor. Maintain a long, stable stance that allows you to square your hips forward while keeping your torso upright.

long, active legs
03

Lower into the lunge

Slowly bend your front knee until it reaches a ninety-degree angle, ensuring your knee stays directly over your ankle. Keep your weight centered between both legs, making sure your front knee does not track past your toes.

knee over ankle
04

Extend arms reaching overhead

Lift both arms straight toward the ceiling with your palms facing inward, creating a line of energy from your fingertips to your back heel. Keep your shoulders relaxed away from your ears to maintain proper thoracic posture.

reach through fingertips
05

Engage core and pelvis

Gently tuck your tailbone and engage your glutes to deepen the stretch in your rear hip flexor. This subtle pelvic tilt protects your lower back while maximizing the engagement of your quadriceps and stabilizing muscles.

tuck your tailbone

Common mistakes

What goes wrong — and why

Mistake

Front knee collapsing inward

Valgus collapse stresses the knee and reduces hip engagement.

Drive the front knee outward and align it over the second toe.

Mistake

Back heel not raised

Keeping the heel on the floor flattens the back foot and reduces hip flexor stretch.

Lift the back heel and press through the ball of the foot.

Mistake

Arms behind the ears

Reaching forward with the arms reduces thoracic extension.

Press the arms straight up alongside the ears with palms facing inward.

Variations · Progressions · Regressions

Adaptations for every level

Regression

Low Lunge (Anjaneyasana)

Drop the back knee to the floor for a supported hip flexor stretch.

Variation

Warrior 1 Pose

Ground the back heel for a slightly wider base and different hip alignment challenge.

Progression

Warrior High Lunge with Twist

Add a thoracic rotation toward the front leg for a spinal mobility component.