Low lunge pulses

Mobilityeasyrepsno equipment

Half-kneeling lunge with the back knee and top of the back foot on the floor and the front foot flat well ahead; with the torso upright and pelvis slightly tucked, the hips glide forward a few centimeters to stretch the back leg's hip flexor and ease back, repeated in small slow pulses.

How to do it

1. Kneel on the right knee (padded) with the top of the right foot on the floor; place the left foot flat a large stride in front so the left shin is about vertical (knee ~90).
2. Hands rest on the front knee/thigh; torso upright; tuck the pelvis slightly (flatten the lower back) and squeeze the right glute.
3. Shift the hips forward a few centimeters: the front knee travels forward over the toes (no further), the back hip opens into extension until a stretch is felt at the front of the right hip.
4. Ease back a little to the start and repeat in small, slow pulses; switch sides.

Muscles worked

Supporting: quads