Low Lunge

1. Begin by standing straight with your feet hip-width apart.

2. Step forward with one foot, bending your knee to lower your body towards the ground. Keep your front knee directly above your ankle, not pushed out over your toes.

3. Extend your back leg straight behind you, resting your knee and the top of your foot on the floor, or keeping the back leg slightly lifted for a more active stretch.

4. Keep your torso upright and hands on your hips or place your hands on the ground for balance and support.

5. Engage your hip and core muscles to maintain stability. You should feel a stretch in the hip flexors of your back leg and a strengthening sensation in the front leg's quads and glutes.

6. Hold the position for 15-30 seconds, focusing on deep breathing and maintaining proper alignment.

7. To exit the lunge, push up through the front heel to raise your body back to the starting standing position.

8. Repeat the exercise on the opposite side.

Be sure to perform the lunge with control and avoid any erratic or bouncing movements to maintain muscle engagement and prevent injury.

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