The Fix: Stretches the legs, groin, and hip flexors, while also opening the front torso, chest, and shoulders.
How to Do It: Start in a low lunge, and drop your back left knee to the mat. Bring your hands onto the right knee, with your knee tracking directly over your right ankle. Inhale and raise your arms above your head. Then, exhale and deepen forward into the lunge, bending the right knee more if you can. Go into a slight backbend if that feels comfortable. Inhale to bring the front knee back over the ankle and repeat on the left side. Sensitive knees? Place a blanket under your knee or fold your yoga mat over itself for more cushioning. Do your best to keep the back foot straight, which tends to turn inwards and mess with your alignment.
Why It Works: Jump on this move before lunges, as it mimics the movement of a lunge while also exaggerating it, helping your body prepare for the explosive movement. “These will strengthen glutes, too, so they should help you progress with your deadlifts and squats in the long run,” Kelly says.