Exos | Formerly Core Performance

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Core Knowledge


Knee Hug (Moving) - Endurance

Starting Position

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


  • Lift your right foot off the ground and squat back and down while standing on your left leg
  • Lift your right knee to your chest and grab below the knee with your hands
  • Pull your right knee as close as you can to your chest while contracting your left glute
  • Step forward and repeat on the other side
  • Continue alternating sides and moving forward for the prescribed number of reps


Coaching Keys

  • Keep your chest up
  • Contract the glute of the left you are standing on
  • Do not let your knee slide forward during the squat

You Should Feel It

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

Tags: Glutes, Hamstrings, Running, Movement Preparation