Exos | Formerly Core Performance

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Core Knowledge


Hooklying - Marching (Feet Up)


  • Lie faceup on the ground with your arms to your sides, knees bent, and heels on the ground.
  • Draw your belly button in while maintaining a natural curve in your back.
  • Lift one knee toward your chest.
  • Return your knee to the starting position.
  • Repeat the movement with your opposite leg.
  • Continue alternating to complete the set.

Coaching Tip

  • You should be able to breathe normally without feeling your ribcage expand.
  • Try to hold your pelvis still.

Feel It

  • Working the front of your hips.

Tags: Hip Flexors, Prehab