Deep Dorsi Flexion Lunge

Positioning:
1. Start by standing up straight with your feet hip-width apart.
2. Take a big step forward with your right foot, positioning it about two to three feet in front of you. Ensure that your right knee is directly above your right ankle.
3. As you lunge forward, lower your left knee towards the ground. Your left foot can rest on the top of your foot (dorsiflexion) or can be laid flat.
4. Keep your torso upright and engage your core for stability.

Movement:
1. While in the lunge position, gently push your hips forward. You should feel a stretch in your left hip flexor and right glute.
2. Hold this position for 15 to 30 seconds, breathing deeply and maintaining good posture.
3. For a deeper stretch, try lifting your left foot off the ground and pulling it towards your glutes. This engages more muscles and increases the stretch in the hip flexor.
4. After holding, step back to your starting position.
5. Repeat on the opposite side by stepping forward with your left foot and lowering your right knee toward the ground.
6. Perform 2 to 3 sets on each side.

Tips:
- Ensure your front knee does not extend past your toes to avoid strain.
- Keep your movements slow and controlled.
- Focus on your breath to help deepen the stretch.