A comprehensive mobility exercise that targets the hips, hamstrings, thoracic spine, and shoulders through a dynamic sequence of movements to improve overall flexibility and range of motion.
Start in a lunge position with one foot forward and the other back. Place your hands on the ground inside your front foot. Rotate your torso toward your front leg while reaching your arm overhead. Return to starting position and repeat on the opposite side.
Begin in a lunge position with one foot forward and the other back, hands on the ground inside your front foot.
Return to the starting position after completing the rotation and reach, maintaining control throughout the movement.
Keep back knee down, rotate torso, reach overhead, maintain balance
Lifting back knee, not rotating fully, losing balance, poor hip positioning
Increase rotation range, hold positions longer, add variations, or perform in sequence.
Reduce rotation range, perform basic lunges first, or practice hip mobility separately.
Maintain proper form to avoid knee and hip strain. Stop if you experience pain in the knees, hips, or lower back. Keep your back knee down throughout the movement.