how to do runners lunge

How to do High Lunge aka Runner's Lunge

  1. Start in a high plank position.  Plant your hands under your shoulders. Press through your heels. Lengthen the crown of your head forward.
  2. Step one foot in between your hands. Stack your front knee over your ankle. Press through your back heel or soften your back knee. Hug your legs towards each other to stabilize your pelvis. Keep your right front hip point level with your left front hip point.
  3. From a high plank position or high or low crescent lunge position. Place both hands onto the floor about one large step distance in front of you. Place one foot to the outside of both hands. Both hands inside your front foot on the ground. Stack your front knee over your ankle. Press through your back heel or soften your back knee down. Hug your legs towards each other to stabilize your pelvis. Keep your right front hip point level with your left front hip point. Lower onto your elbows if this feels right for your body.
  4. With both hands inside your front foot on the ground. Lower your back knee down.
  5. Roll to the knife edge of your front foot and gently allow your hip to externally rotate and knee to move away from your midline.  Lower onto your elbows if this feels right for your body. 
  6. Roll back to the flat bottom of your front foot and exit the pose by stepping your front foot back.

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