Knee Hugs
Warm-upAreas loosened
hip flexorsglutescore
- Equipment
- No equipment
- Level
- Beginner
- How much to do
- Work 20–30 seconds per interval.
How to do it
- Stand tall with your feet hip-width apart and your arms relaxed.
- Shift your weight onto one foot and draw the opposite knee up toward your chest.
- Wrap both hands around your shin and hug it in, rising onto the ball of your standing foot.
- Release the leg and step forward under control.
- Alternate legs with each step, staying tall through your spine.
How to breathe
Keep a steady rhythm rather than matching each rep — the pace is high enough that holding your breath will cost you.
Common mistakes
Rushing. Speed hides the range; slow down until the last rep looks like the first.
Rounding your back. Lengthen your spine first, then move — the shape you start in is the shape you keep.
Frequently asked questions
- What do Knee Hugs loosen up?
- Knee Hugs mainly loosen up your hip flexors. They also engage your glutes and core.
- What equipment do you need for Knee Hugs?
- None — Knee Hugs are a bodyweight move you can do anywhere.
- Are Knee Hugs good for beginners?
- Yes — Knee Hugs are beginner-friendly. Start slow and keep your form clean.
- How long should you do Knee Hugs for?
- Work 20–30 seconds per interval.