Downward Dog to Low Lunge

Muscles worked by the Downward Dog to Low Lunge

Primary

Hip FlexorsHip Flexor Muscles

Secondary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Also called: hip flexor, iliopsoas, psoas, iliacus, hip flexors.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Downward Dog to Low Lunge

1. Start in downward dog with the hands shoulder-width apart.
2. Shift the weight forward and step one foot up between the hands.
3. Lower the back knee to the floor and sink the hips into a low lunge.
4. Press back through the hands, lift the back knee and step the front foot back to downward dog.
5. Repeat on the other side and keep alternating.

Form tips

• Step the foot all the way to the hands rather than landing short and shuffling.
• Pad the back knee with a folded mat if the floor is hard.
• Keep the front knee above the ankle when the hips sink.

At a glance

Downward Dog to Low Lunge in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bench Bulgarian Split Stretch
• Bench Couch Stretch
• Half-Kneeling Hip Flexor Rock
• Kneeling Hip Flexor Stretch
• Lizard Stretch
• Low Lunge

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "downward-dog-to-low-lunge",
  "name_en": "Downward Dog to Low Lunge",
  "name_de": "Herabschauender Hund zum tiefen Ausfallschritt",
  "name_es": "Perro Boca Abajo a Zancada Baja",
  "description_en": "The standard step-through: from downward dog one foot travels forward between the hands into a low lunge, then returns. It opens the hip flexor of the trailing leg and rehearses the transition used throughout flow practice.",
  "description_de": "Der klassische Schritt nach vorn: aus dem herabschauenden Hund wandert ein Fuß zwischen die Hände in einen tiefen Ausfallschritt und wieder zurück. Öffnet den Hüftbeuger des hinteren Beins und übt den Übergang, der in jeder Flow-Praxis vorkommt.",
  "description_es": "El paso al frente clásico: desde el perro boca abajo un pie viaja entre las manos hasta una zancada baja y regresa. Abre el flexor de la cadera de la pierna trasera y ensaya la transición que aparece en toda práctica de flujo.",
  "category": "stretching",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "upper_legs",
  "primary_muscles": [
    "hip_flexors"
  ],
  "secondary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Start in downward dog with the hands shoulder-width apart.",
    "Shift the weight forward and step one foot up between the hands.",
    "Lower the back knee to the floor and sink the hips into a low lunge.",
    "Press back through the hands, lift the back knee and step the front foot back to downward dog.",
    "Repeat on the other side and keep alternating."
  ],
  "instructions_de": [
    "Beginn im herabschauenden Hund, die Hände schulterbreit.",
    "Verlager das Gewicht nach vorn und stell einen Fuß zwischen die Hände.",
    "Setz das hintere Knie ab und senk die Hüfte in den tiefen Ausfallschritt.",
    "Druck dich über die Hände zurück, heb das hintere Knie und stell den vorderen Fuß zurück in den Hund.",
    "Wiederhole auf der anderen Seite und wechsle weiter."
  ],
  "instructions_es": [
    "Empieza en perro boca abajo con las manos a la anchura de los hombros.",
    "Desplaza el peso hacia delante y lleva un pie entre las manos.",
    "Baja la rodilla trasera al suelo y hunde las caderas en una zancada baja.",
    "Empuja con las manos, levanta la rodilla trasera y devuelve el pie delantero al perro boca abajo.",
    "Repite del otro lado y sigue alternando."
  ],
  "tips_en": [
    "Step the foot all the way to the hands rather than landing short and shuffling.",
    "Pad the back knee with a folded mat if the floor is hard.",
    "Keep the front knee above the ankle when the hips sink."
  ],
  "tips_de": [
    "Stell den Fuß ganz bis zu den Händen, statt kurz zu landen und nachzurutschen.",
    "Polstere das hintere Knie mit einer gefalteten Matte, wenn der Boden hart ist.",
    "Halte das vordere Knie über dem Sprunggelenk, wenn die Hüfte sinkt."
  ],
  "tips_es": [
    "Lleva el pie hasta la altura de las manos en lugar de quedarte corto y arrastrarlo.",
    "Acolcha la rodilla trasera con una esterilla doblada si el suelo es duro.",
    "Mantén la rodilla delantera sobre el tobillo cuando bajen las caderas."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/downward-dog-to-low-lunge-start.webp",
      "peak": "images/flat/downward-dog-to-low-lunge-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "downward-dog-to-low-lunge");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.