Exos | Formerly Core Performance

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Core Knowledge


Knee Hug Lunge - Football

Starting Position

  • Standing


  • Lift right knee to chest and grab below knee with hands
  • Pull right knee to chest while contracting left glute
  • Step forward into lunge with right foot
  • Repeat to other side and continue for prescribed number of repetitions

Coaching Keys

  • Keep chest up
  • Contract glute of the leg you are standing on
  • Do not let front knee slide past foot
  • Contract back glute during lunge

You Should Feel It

  • Stretching the glute and hamstring of front leg and hip flexor in back leg
  • Stretching both groins, back leg hip flexor, front leg glute and hamstring

Tags: Glutes, Hamstrings, Movement Preparation, Football, Hip Flexors