Low Lunge with Elbows Down

The low lunge with the elbows lowered to the floor is one of the most effective hip openers in any warm-up, and it works precisely because of how far it goes. Stepping one foot forward beside the hand and then dropping onto the forearms takes the front hip into deep flexion and external rotation while the rear hip extends, so the adductors of the front leg and the hip flexors of the back leg lengthen at the same time. Very few positions load both of those in one shape. Because it is held rather than repeated, the value comes from time and breath rather than effort: settling into the position for several slow breaths lets the tissue release in a way that bouncing never will. Keep the back long and the front knee tracking over the foot rather than collapsing inward.