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Exercise handout — move better, feel better.
Walking Knee Hug
Stand tall and walk forward. After each step, draw one knee up to your chest, clasp both hands around the shin and hug it in, then lower the leg and repeat on the other side. You may feel a gentle stretch in the buttock and the back of the hip.
Stop if
Stop, put both feet down, hold on to a support and rest. Seek advice if it persists or you are unsure.
- Also stop if you notice
- Pain in your hips, knees or lower back, losing your balance, or dizziness.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
- chair
- wall
Dosage
2
Sets
10
Reps / Time
30 sec
Rest
controlled
Tempo
Step-by-Step Guide
Set up
- Stand tall on a clear flat floor with your feet about hip-width apart and your toes pointing forward, near a wall or sturdy chair you can touch if needed.
- Lift your chest, relax your shoulders and look straight ahead.
Step 1 of 3
Standing tall on the left foot, both hands hugging the right knee to the chest.
Step 2 of 3
Standing tall on the right foot, both hands hugging the left knee to the chest.
Step 3 of 3
Standing tall on the left foot, both hands hugging the right knee to the chest.
What you should feel
You may feel a gentle stretch in the buttock and back of the hip of the lifted leg, and the muscles of your standing leg and trunk working to keep you balanced.
Breathing
- Breathe out gently as you hug the knee in and breathe steadily as you step; do not hold your breath.
Safety Information
If you have a hip, knee, ankle or lower back problem, poor balance, dizziness, are pregnant, or have had recent surgery, especially a hip replacement, ask a health professional before trying this exercise. Practise next to a wall or a sturdy chair you can touch, walk slowly on a clear flat floor, and only hug the knee as high as is comfortable. Stop if you feel pain in your hips, knees or lower back, if you lose your balance, or if you feel dizzy. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.