Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.

Core Knowledge


Knee Hug (In Place) - Endurance

Starting Position

  • Stand with your back straight and your arms at your sides


  • Lift your right knee to your chest and grab below the knee with your hands
  • Pull your right knee as close to your chest as you can while contracting your left glute
  • Return to the starting position and repeat on the other side
  • Continue, alternating sides, for the prescribed number of reps

Coaching Keys

  • Keep your chest up
  • Contract the glute of the leg you are standing on

You Should Feel It

  • Stretching the glute and hamstring of your front leg and in the hip flexor of your back leg

Tags: Glutes, Hamstrings, Running, Mobility, Movement Preparation