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Lower back, hips, knees and ankles

Low Lunge: Small Range

A small, gentle rock forward and back in a kneeling lunge: enough movement to open your hip and ankle without asking for a deep, held stretch.

Hip Mobility30 to 60 seconds
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How to do it

  1. 1

    Kneel into a lunge with the back knee padded

    Front foot forward, back knee down on a blanket, torso upright with the hands on the front thigh. This one is about moving, so set up somewhere you can rock without wobbling.

  2. 2

    Rock a small distance forward, then come straight back

    Shift the weight forward until the front shin tips a little over the ankle and the front of the back hip just begins to lengthen, then return. Stay well inside the point where it becomes a stretch you have to hold.

  3. 3

    Keep the pelvis quiet and the pace slow

    The rocking comes from the legs and the hip, not from the lower back swinging. Same small size every time, in and out of the same short range.

  4. 4

    Keep rocking for 30 to 60 seconds each side

    Small and repeated is the whole idea here, rather than deep and held. If in doubt, make the movement smaller and keep the time the same.

What to watch for

The urge to make each rock bigger than the last until you are holding a deep stretch at the end of it. Keep the front heel down as well, because a lifting heel means you have gone past the range your ankle has today.

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.

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 session

From the clinically authored Vinys movement library.