Low Lunge Hip Circles
Low Lunge Hip Circles
Muscle Group Stretched: Hip Flexors
Muscle Group Strengthened: Quads, Hip Flexors (and some glutes)
Type of Stretch: “Active” Dynamic
Difficulty: All Levels
Suggested Prerequisites: none
This is less an intense active strengthening drill and more of a gentle mobility drill for our hip flexors while they’re in a stretched position. I like to include this as part of my warm up flow any time I know I’ll be hitting my hip flexors in my training.
How To
Step 1
Start in a kneeling lunge with your front knee stacked over your front foot. Lean forwards and place one hand on each side of the front foot (either on the floor, or on blocks if that’s more comfortable). Adjust your stance (if you need to) so that the front knee is stacked on top of the front ankle, and not leaning past the toes. Tuck the toes of the back foot and lift the knee off the ground.
Step 2
Once your back knee is lifted start to trace a vertical circle with your hips: press your hips up towards the ceiling, over to one side, down to the floor, over to the other side, and keep circling. The straighter you keep the back leg, the greater the stretch you’ll feel in the front of that leg as you swoop your hips towards the floor.
Repeat for 5-10 circles in one direction, then switch directions.
Modifications
Need to make it easier?
Drop the back knee to the floor.
Want to make it harder?
Lift your torso. Flip your yoga blocks to a higher height and lift your belly off your front thigh. You’ll still want to lean forward so you can keep weight in your hands for balance and to help with the movement.
