Low Lunge
AnjaneyasanaThe hip-flexor opener that unlocks hip extension — the range squats, sprints and deadlifts all depend on.
- 01From standing, step one foot back and lower the back knee to the floor.
- 02Stack the front knee over the front ankle.
- 03Tuck the tailbone under to square the pelvis — this is what creates the stretch.
- 04Hold 60–90 seconds, breathing slowly, then switch sides.
- 01Tuck the pelvis first — without it you're stretching your lower back, not your hip.
- 02Squeeze the back glute to deepen it actively.
- 03Breathe out into the position rather than forcing it.
- 01Arching the lower back and calling it a hip stretch.
- 02Letting the front knee drift past the toes.
- 03Bouncing instead of holding.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.