- Bring yourself to kneeling lunge position. Keep a 90° angle at knees.
- Slide the front knee forward while gently leaning back. Raise your arm diagonally backwards
- Squeeze the glute on the side of the leg that's to the front to avoid lower back complaints.
- Bring yourself to kneeling lunge position. Keep a 90° angle at knees.
- Back foot should be elevated (the higher the elevation the more the hip flexor/upper quad will stretch).
- Slide the front knee forward while gently leaning back.
- Squeeze the glute on the side of the leg that's to the front to avoid lower back complaints.
- From the standing position raise one knee till the thigh is parallel to the ground.
- Bring the knee to your side without rotating the hips.
- The knee drives the movement and the ankle lags slightly behind.
- Stand up straight and with a good posture.
- Shift your weight onto the supporting leg while driving the other knee.
- Your thigh should be parallel to the ground.
