Flexibility How to Do the Low Lunge Twist Stretch Proper Form, Variations, and Common Mistakes By Elizabeth Quinn, MS Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Learn about our editorial process Updated on August 18, 2019 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Michael Lau, PT, DPT, CSCS Medically reviewed by Michael Lau, PT, DPT, CSCS Facebook LinkedIn Twitter Michael Lau, PT, DPT, CSCS, is a licensed physical therapist, strength and conditioning coach, and co-founder of The Prehab Guys. Learn about our Medical Review Board Print Table of Contents View All Table of Contents Benefits Step-by-Step Instructions Common Mistakes Modifications and Variations Safety and Precautions Try It Out Verywell / Ben Goldstein Targets: Hip flexors, psoas, lower back Level: Beginner This stretch for the lower back and hips combines a lunge position with a static twist. It is a simple way to open the hips. Many people have tight hips and low backs because of a sedentary lifestyle. Sitting for long periods leads to tight muscles, even if you still make time for workouts and sports. This is a good stretch for cyclists, golfers, tennis players, and throwing athletes, but really almost everyone can benefit. You can use it as part of a stretching and flexibility routine to help you maintain your range of motion. This stretch is similar to the yoga pose Crescent Low Lunge Twist. Benefits There are many exercises used to stretch the hip flexors that connect directly to the lumbar vertebrae where lower back pain can occur. When the psoas muscle is tight, it compresses the vertebrae and the discs of the spine, which can aggravate lower back issues and cause pain. Those who sit at a desk for long periods may feel pain in the hips and lower back. The sitting position causes one muscle group to shorten, while the opposing group lengthens to compensate. Extended periods in that position cause these muscles to become underactive, while the opposing muscles become overactive, leading to muscle imbalance. Tight hips have been shown to contribute significantly to lower back pain, and stretching helps counteract this. 0:40 Watch Now: The Best Hip And Lower Back Stretch Step-by-Step Instructions You can perform this stretch anywhere you have a surface where you can kneel comfortably and have room to extend your arms. Begin in a forward lunge position with your right leg forward. Drop your left knee to the ground. Place your right elbow on the inside of your right knee. Press your right elbow gently into your right knee and twist your torso to the left. Reach your left arm behind you until you feel a gentle stretch in your lower back and right groin. Hold the stretch for about 20-30 seconds, release and repeat on the other leg. Common Mistakes Don't Stretch Cold Muscles This stretch should be done after you have warmed up your muscles by doing some brisk walking and other physical activity. Don't Bounce Stretches should always be performed without jerky motions or bouncing as that can lead to small muscle tears and further muscle imbalances. Aim always to use smooth movements when you stretch. Don't Force It Pay attention to your body and don't force a stretch. Go only through your range of motion and apply mild pressure to extend it. Don't Hold Your Breath Inhale and exhale normally through your stretch. With each exhale, push deeper into the stretch. Modifications and Variations Need a Modification? This exercise combines a lunge with a twist, which might be difficult for some people to perform correctly at the same time. You can modify this by doing the two moves separately. A standing lunge stretch will target the psoas and hip flexors. For the back, you can do a spinal twist lying down. Up for a Challenge? To deepen this stretch, do not kneel with the rear leg but keep the back knee off the ground in a typical lunge position. Safety and Precautions If you feel any pain, come out of this stretch gently. This pose is not recommended if you have a knee or back injury. Try It Out Incorporate this move and similar ones into one of these popular workouts: Essential stretches to reduce low back pain Stretches for lower body flexibility Best stretches for cycling By Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit