Omkin
App
Hip Openers1 × 45 s per side

Low Lunge with Hip Shift

Lengthen the hip flexors and quads in the front of the back leg.

Omkin body map Front and back schematic with highlightable zones (data-zone). Inline it to highlight with the .on class. FRONT BACK
Target zones
Dosage
1 × 45 s per side
Target areas
Hip flexors, Quads
Equipment
No equipment needed

How to do it

  1. 1Step into a low lunge with the back knee on the floor.
  2. 2Tuck the pelvis under and squeeze the back glute.
  3. 3Shift the hips forward and back in a small controlled range.
  4. 4Raise the same-side arm overhead to deepen the stretch.

BreathingInhale to lengthen the spine, exhale to shift the hips forward.

CautionPad the back knee if it is sensitive.

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Guides are general mobility education, not medical advice. Stop if you feel sharp pain, tingling or numbness.