Block Lunge Lean Backs

Flexopedia > Hip Flexors & Back

Block Lunge Lean Backs

Muscle Group Stretched: Hip Flexors, Back*

* While we aren’t actually stretching the muscles in our back at all (remember, backbending is really frontlengthening!), colloquially most people do think of backbends as “back stretches” so I’m listing it as such

Muscle Group Strengthened: n/a

Type of Stretch: “Passive” Static

* This isn’t a truly “passive” stretch (because we are engaging our core and our glutes), however the strengthening component is fairly minor, so I’m considering it mostly passive

Difficulty: Intermediate

Suggested Prerequisites: Can comfortably hold an almost-flat kneeling lunge

This deep lunge variation adds a (hand-supported) backbend to get our bodies used to opening our hip flexors to allow more extension (arching) on our low back without crunching our vertebrae together. Only recommended for students who already have a very flat lunge. For students with a less-flat lunge, I’d suggest trying this other hand-supported backbend lunge variation instead.

How To

Step 1

Start in a low kneeling lunge with a block under your front foot. Make sure the front foot is stacked over the front ankle, and both hip bones are “square” (pointing forwards)

Step 2

Bring your hands to the underside of your front thigh for support. Engage your abs by sucking your belly button in, and engage your glutes (especially the glutes in the back leg!) to push your hips forwards. Keeping these engagements, start to open your chest towards the ceiling, leaning back. Keep weight in your hands (elbows bent, biceps engaged) to help support the weight of your torso. You can let your head fall back if that’s comfortable on your neck, or keep your chin tucked (looking forwards as you arch) if you prefer not to add the neck arch.

Hold for a slow count of 10, then come out (optional: add a forward fold as a counter stretch to help “reset” your back). Repeat 2-3 more times if desired.

Modifications

Need to make it easier?

Keep lots of weight in your hands/arms as you lean back.

Want to make it harder?

Add a second block under the front foot. Depending on your flexibility and strength, this may actually make it easier or harder. Adding a second block tilts our lunge farther up/back, meaning gravity “pushes” more on out torso. This can make the backbend deeper / more challenging (or it might help pull you into a deeper backbend that feels easier because gravity is doing some of the “work.”

Related Content

• Flexopedia: Lunge with Hand-Supported Backbend

• Blog Post: Protecting Your Low Back When Backbending

• Blog Post: Build a Better Hip Flexor Stretch

• Blog Post: Advanced Quad and Hip Flexor Stretches for Contortion