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 - Moving

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 and repeat to other side
  • Continue for prescribed number of repetitions

Coaching Keys

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

You Should Feel It

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

Tags: Glutes, Hamstrings, Movement Preparation, Stretching