Low Lunge with Pelvic Tilt
Primary Targets:
• Hip flexors (psoas, rectus femoris)
• Quads (secondary)
• Pelvic control / core stabilizers
Classification:
Hip flexor mobility + pelvic positioning
Starting Position
• Start in a half-kneeling lunge.
• Front knee bent about 90°, back knee on the floor.
• Hips square to the front.
• Hands on hips or reaching overhead.
Execution
Lightly brace your core.
Gently posteriorly tilt the pelvis (tuck tailbone slightly).
From that tuck, glide the hips forward just a little.
You should feel a stretch in the front of the back hip/thigh.
Stay tall through the chest and ribs down.
Breathing — 5 Slow Breaths
• Inhale through the nose — grow tall.
• Exhale — maintain the pelvic tuck and soften into the stretch.
• Each exhale = a little more hip opening without losing the tuck.
Volume
• 1–2 rounds per side
• Hold for 5 slow breaths each round
Why It Helps Your Pancake
✔ Frees the hip flexors so the pelvis can tilt forward
✔ Improves your ability to hinge without arching the low back
✔ Balances all the posterior-chain work in your pancake routine
