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Core Knowledge
Movements
Contents
Knee Hug to Forward Lunge - Elbow to Instep
Starting Position
- Standing
Procedure
- Lift right knee to chest and grab below knee with hands
- Pull knee to chest while contracting left glute
- Step forward into lunge
- Place left hand on the ground and right elbow to the inside of the right foot, and hold stretch for two seconds
- Place right hand outside of foot and push hips to sky and hold for two seconds
- Drop hips, lift chest, and step into next stretch
- Continue for prescribed number of repetitions
Coaching Keys
- Keep chest up
- Contract glute of leg you are standing on
- Keep back knee off ground
- 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
