Low Lunge

A fundamental yoga-based hip flexor and quadriceps stretch performed in a lunge position. The back knee is lowered to increase the stretch intensity on the hip flexor of the back leg.

Instructions

1. Start in a standing position on a mat
2. Step your right foot forward into a lunge position
3. Lower your left knee to the mat, keeping it under your hip
4. Place your hands on the mat or your right thigh for support
5. Gently shift your hips forward, creating a stretch through your left hip flexor
6. Keep your torso upright and shoulders back
7. Breathe deeply and hold the stretch for 20-30 seconds
8. Return to standing and repeat on the other side

Tips

• Pad your back knee with a towel or mat for comfort
• Warm up before attempting this stretch
• Use your hands on the ground for stability if needed
• Avoid letting your front knee extend past your toes
• Keep your hips level and squared forward
• This is an excellent stretch for people with tight hip flexors from sitting
• Perform at the end of workouts when muscles are warm