Low lunge stretch

A kneeling lunge with your hips eased forward to stretch the hip flexors and quads of the back leg.

How to do it

1. 01Kneel on one knee with padding under it and step the other foot forward, front knee over the ankle.
2. 02Tuck your pelvis slightly and squeeze the glute of the back leg, keeping your torso upright.
3. 03Slowly shift your hips forward until you feel a stretch in the front of the back hip and thigh, never a sharp pain.
4. 04Rest your hands on your front thigh, or raise the arm on the back-leg side overhead for a little more stretch.
5. 05Breathe deeply and steadily; finish one side, then switch legs.

Common mistakes

• Arching the lower back instead of moving the hips — tuck your pelvis and squeeze your glute first.
• Front step too short for the hips to move forward — take a longer step.
• Kneeling straight on a hard floor — put a folded towel or pad under the back knee.