Exos | Formerly Core Performance

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Core Knowledge


Knee Hug Lunge - Soccer

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 and repeat stretch on other side


Coaching Keys

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


You Should Feel It

  • Stretch in glute/hamstring of front leg
  • Hip flexor stretch in back leg

Tags: Stretching, Glutes, Soccer, Hamstrings, Movement Preparation, Hip