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Glutes · Beginner

Knee to Chest Hug

Standing knee-to-chest mobility drill for glute and posterior-hip range with balance control.

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Knee to Chest Hug demonstration

Exercise overview

Training details

GlutesLower Back

Equipment

Bodyweight

Sets × reps

3 × 8 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall and shift your weight onto one leg while keeping the supporting foot firmly planted.
  2. 02Lift the opposite knee toward the chest and clasp the shin below the knee.
  3. 03Draw the knee gently upward while keeping the pelvis level and the supporting leg long.
  4. 04Maintain an upright torso and avoid rounding the lower back or leaning excessively.
  5. 05Release the leg under control, take a step if moving dynamically, and switch sides.

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Variations

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Alternatives

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