Duck Under Lunge
The Duck Under Lunge is a great variation to work on hip mobility as you strengthen your legs and glutes, especially your glutes!
To do the Duck Under Lunge, stand up nice and tall, facing to the right with your back leg in triple extension, on the ball of your foot with your knee and hip extended. Your legs should be just wider than shoulder width.
Then begin to lower down almost as if lunging downing and, as you sink, rotate to pivot your back heel down and come into the bottom of a squat. You will then want to begin to pivot and rotate up toward the left side, pivoting your right foot.
Keep your chest up the entire time and do not let your back round toward the ground. Keep your core engaged so that you don’t feel this in your low back. Do not lean forward to try to get lower to the ground. While you can hinge a bit at the hips, you don’t simply want to lean forward to “duck under.” You actually want to squat down as low as you can.
Pivot to the left and pop up to stand up tall out of the squat, feeling your glute engage to power the pivot and move to standing. Then lunge back down and pivot into the squat before rotating and popping back up on the right.
As you get comfortable with the move, try to make it as fluid as possible, getting as low as possible while quickly moving between the pivots and standing up. The move should almost look like you are drawing a “U” shape. Beginners may need to make it look more like a “V” until their hips open up more. Move quickly and really engage your glute at the top!