Hips, lower back, knees and ankles
Low Lunge: Back Foot Up the Wall
Opens the front of the hip and thigh more deeply than a regular lunge, using the wall to hold the back foot, so long hours of sitting loosen their grip.
Ways to adjust it
- Back foot lower on the wall or down on the floor
- Tuck the tailbone and squeeze the glute
- Hands down on blocks
- Tuck the tailbone
- Back foot lower on the wall
- Thick blanket under the back knee
- Back foot lower on the wall or on the floor
- Front foot further forward
If this one is too much today
Try the gentler version instead. It asks less of you and does much the same work.
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits. See all Low Lunge versions in one place, ordered from gentlest to strongest.
- Low Lunge: Classic
- Low Lunge: Movement
- Low Lunge: Short Stance
- Low Lunge: Small Range
- Low Lunge: Supported Chair
- Low Lunge: Twist
- Low Lunge: With Blocks
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.