Knee-to-Chest
The standing knee-to-chest is a dynamic stretch that activates the glutes and hamstrings while gently mobilizing the hip. Performed while walking, it serves as a moving warm-up that prepares the lower body for activity.
Setup
- Stand tall with feet hip-width apart.
- Lift your right knee toward your chest and clasp both hands just below the knee.
- Pull the knee gently into the chest while rising onto the toes of the standing leg.
- Hold for 1–2 seconds, then release and step forward.
- Repeat on the other side, alternating for 10–12 total reps (5–6 per leg).
Coaching Cues
What to feel:
- A stretch in the glute and hamstring of the lifted leg
- A brief calf raise and balance challenge on the standing leg
Common mistakes:
- Rounding the back to bring the knee higher — stand tall and let the hip do the work
- Rushing through reps — pause at the top for a full stretch
- Gripping the shin instead of just below the knee, which can strain the knee joint
Tip
Think of it as a walking drill: take a step, pull the knee, hold, release, step, and repeat. It flows naturally as a warm-up lap around the gym or room.
Video and animated demos coming soon.
Programming
| Parameter | Recommendation |
|---|---|
| Reps | 5–6 per leg (alternating) |
| Sets | 2 laps or 2 sets |
| Frequency | Before every training session |
| When to do it | Pre-workout warm-up, post-shift recovery, lower body focus |
Progressions
- Beginner: Perform stationary (no walking) with a wall for balance.
- Intermediate: Walking knee-to-chest with a toe raise at the top.
- Advanced: Add a brief single-leg balance hold (3–5 seconds) at the top of each rep.