Lower back arches to achieve the stretch
The lumbar compensates; the hip flexor of the back leg never truly lengthens.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗Yoga · Lower Body
Low Lunge (Anjaneyasana)
Coaching cues
- Kneel with one foot forward; back knee on the mat
- Sink the hips; feel the hip flexor stretch on the back leg
- Arms reach overhead; chest tall; do not let the lower back arch
- Hold 5 to 10 breaths; switch sides
Common faults 2
Front knee caves inward
Adductors collapse the front knee under the lunge hold.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗