Start in a high plank position with hands under shoulders, body in a straight line, and core engaged. Step one foot forward outside the hand into a lunge.

1. Step forward with right foot outside right hand, bending knee to 90 degrees over ankle, back leg straight.
2. Lower right elbow toward floor inside front foot for deeper hip stretch.
3. Lift right hand upward, rotating chest open through thoracic spine, eyes following hand.
4. Lower hand back to floor.
5. Optional: Drop back knee, shift hips back to straighten front leg for hamstring stretch.
6. Return front foot to plank position.
7. Repeat on left side.