Runner's lunge

Proper Position

• Start in a high lunge position, with one leg forward, knee bent at 90°, and the other leg extended back.
• Place your hands on the ground on either side of your front foot for stability.
• Keep your back straight and your hips aligned.

Movement

• Lower your hips slightly toward the ground to deepen the stretch in the hip flexors of the back leg.
• If possible, reach the arm opposite your front leg toward the ceiling, opening your chest to add a thoracic twist.
• Hold the position for 15 to 30 seconds, breathing deeply.
• Return to the starting position, then switch sides.

Breathing

• Inhale deeply while holding the position.
• Exhale to release tension in your hips.

Tips

• Keep your front knee aligned with your toes to avoid stressing the joint.
• Focus on a stable posture and gradual stretch without forcing.
• If needed, drop your back knee to the ground for a modified version.