Low Lunge

A kneeling split-stance stretch: the back knee rests on the floor while the hips sink forward, lengthening the hip flexor of the rear leg.

How to do it

1. From kneeling, step one foot forward so the knee stacks over the ankle.
2. Lower the back knee to the floor and untuck that foot.
3. Tuck the tailbone slightly and press the hips forward until you feel the front of the back thigh lengthen.
4. Lift the chest, raise the arms if it feels good, and hold for the prescribed time.
5. Step back and repeat on the other side.

Tips

• Pad the back knee with a folded mat if the floor is hard.
• Squeeze the back glute to deepen the stretch without arching the lower back.
• Keep the front knee above the ankle rather than letting it slide forward.

Muscles

Primary: Hip flexors, Quadriceps

Secondary: Erector spinae, Glutes (max)