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Waist · Body Weight
Runners Lunge
Runners Lunge is an intermediate compound yoga exercise that works the abs (waist), with the hamstrings and glutes assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Hip Flexors
- Quadriceps
Secondary muscles
- Hamstrings
- Glutes
How to do Runners Lunge
- From standing, step one foot far back into a lunge.
- Place your hands on the floor beside your front foot.
- Lower your hips and extend your back leg.
- Hold, then switch sides.
Form tips
- Lower your back knee to rest.
- Keep your front knee over your ankle.
Runners Lunge alternatives
More abs exercises
Runners Lunge FAQ
What muscles does Runners Lunge work?
Runners Lunge mainly works the abs in the waist. The hamstrings and glutes work as secondary muscles.
What equipment do you need for Runners Lunge?
None. Runners Lunge is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Runners Lunge should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Runners Lunge good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Runners Lunge burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Runners Lunge?
Other exercises for the abs include Resistance Band Upper Body Dead Bug, Hold the World Med Ball Chest Press, Dumbbell Plank Pullthrough and Dumbbell Hand Side Plank.
For developers
Use Runners Lunge in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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