Exos | Formerly Core Performance

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Core Knowledge


Knee Hug to Lunge - Moving Forward

Starting Position

  • Standing


  • Squat down a few inches and grab below your right knee with your hands.
  • Step forward into a lunge with your right leg forward.
  • As you push up and out of the lunge, bring your left knee up to go into your next knee hug.
  • Continue alternating sides for the prescribed number of repetitions.

Coaching Keys

  • Contract the glute of the leg that you are balancing on.
  • Try to not lean back as you pull your knee to your chest.

You Should Feel It

  • You should feel it stretching your glute and hamstring of your front leg and the hip flexor on your back leg.

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