Why this one exists
Sitting shortens the front of the hip. A tall lunge stretch is one of the few desk antidotes that actually reaches the hip flexors instead of the low back.
Set up
Kneel on the left knee, right foot forward, both hands on the front thigh. Pad the back knee if you need to.
Steps
- Tuck the tail slightly, as if zipping the pubic bone toward the navel.
- Shift weight forward a little until the front of the back hip speaks.
- Keep the ribs stacked. Optional: reach the left arm up.
- Switch legs.
What you should feel
Front of the back hip and thigh. The low back should not be the loudest sensation.
Skip if it hurts
Skip kneeling if the knee cannot take it — do the same tuck and shift standing with the back foot on a low step.
Common mistakes
Do not dump the pelvis forward into a big arch.