Purpose: To stretch the muscles at the front of the hip, which tend to become shortened or tight with common postures such as lower cross syndrome, or when we sit for prolonged periods during the day. Releasing these muscles can help move the pelvis and help with back and knee pain.
Instructions: Kneeling on the ground with the leg you are to stretch, step out into a lunge position with the other one. Square your hips, engage your core, and lean forward, leading with the hips and not the shoulders. Do not lean back when you do this, but squeeze your glute to get a deeper stretch. Hold for 30 seconds, perform 3 times. Repeat on the opposite side, even if you do not have pain on that side.
Common Errors: Leaning backwards or forwards, instead of letting the hips guide the movement. Not stepping out far enough with the opposite leg can put strain on the knee.