This dynamic lunge stretches the rectus femoris, "a hip flexor and quad muscle," Dr. Darmanin said. This muscle can tighten up from sitting and cause back, hip or knee pain, she said, so it's a good idea to loosen it up before you start walking.
- Start standing with your feet hips-width apart. Step your right foot forward and lower down slightly into a high lunge, so your knee doesn't quite form a 90-degree angle. Your left leg should be extended straight out behind you, far enough back so that your left heel is lifted off the ground. Ensure that your core is tight and your spine is straight with your hands on your hips. This is your starting position.
- Hold your torso and right (front) leg still as you bend your left knee slightly, lowering it but not all the way to the ground.
- Straighten your left leg again to return to the starting position.
- Repeat, making sure to do equal reps on both sides.
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