Exos | Formerly Core Performance

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Core Knowledge


Knee Hug to Forward Lunge - Elbow to Instep

Starting Position

  • Standing


  • 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

Tags: Glutes, Hamstrings, Mobility, Movement Preparation, Groin, Hip Flexors, Stretching