Exos | Formerly Core Performance

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Core Knowledge


Knee Hug to Lunge with Twist - Moving Forward

Starting Position

  • Standing


  • Lift right knee to chest and grab below knee with hands, pulling right knee to chest while contracting left glute
  • Step forward into lunge with right leg
  • Rotate trunk to the right, placing left elbow on the outside of the right knee
  • Relax torso and step into next stretch
  • Continue for prescribed number of repetitions

Coaching Keys

  • Keep chest up
  • Contract glute of the leg you are standing on
  • Do not let front knee slide past foot
  • Contract back glute during lunge
  • Do not hyperextend low back during twist

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, Movement Preparation, Groin, Hip Flexors, Stretching