Weighted Stretch Lunge
The hip flexor lunge stretch held with a plate hanging low in the hands; the load sinks the hips lower while the back knee stays off the floor.
How to do it
Setup
Deep lunge, torso upright, back leg long with the knee just off the floor, a plate held low in the hands.
Steps
- Let the plate draw the hips straight down until the front of the back hip stretches.
- Keep the chest tall and the front knee over the ankle.
- Hold and breathe, then switch legs.
Common mistakes
Leaning the chest over the front thigh: stay upright so the stretch reaches the hip. Back knee landing on the floor: keep it hovering. Front knee shooting past the toes: lengthen the stance.
Breathing
Slow and even through the hold.
