Dragon

How to do it

Start on hands and knees. Step the right foot forward into a deep lunge — and unlike a low lunge, the right foot lands well in front of the right knee, with the right shin angled forward rather than vertical. The left knee stays on the floor (use a blanket). Hands frame the right foot on the inside of the leg, palms or fingertips pressing the floor. Sink the hips down and forward. Hold and breathe, then switch sides.

Why it's good for runners

Where Low Lunge is the standard hip flexor stretch, Dragon is the deepest version of it. The longer front-foot position and longer hold takes the stretch into the connective tissue around the hip — the kind of release that builds over weeks of repeated holds, not minutes. The right tool for tight runners who already have Low Lunge handled.

Common mistakes

Don't dump the body weight onto the front knee — keep the foot well forward of the knee so the shin doesn't get loaded vertically. Don't crunch the lower back to chase a deeper hip stretch; the depth comes from the back hip, not the lumbar. And don't skip the blanket under the back knee; this is a long hold, and unprotected knees won't relax.