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

  1. Stand tall with feet hip-width apart.
  2. Lift your right knee toward your chest and clasp both hands just below the knee.
  3. Pull the knee gently into the chest while rising onto the toes of the standing leg.
  4. Hold for 1–2 seconds, then release and step forward.
  5. 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

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

  1. Beginner: Perform stationary (no walking) with a wall for balance.
  2. Intermediate: Walking knee-to-chest with a toe raise at the top.
  3. Advanced: Add a brief single-leg balance hold (3–5 seconds) at the top of each rep.