STANDING KNEE TO CHEST
This exercise is both an effective warm-up mobilization exercise and pulse raiser when performed with increasing intensity. It also helps to improve dynamic balance.
Skill Level: Beginner
Training: Mobilization, Warm-Up
Type: Compound
Force: Pull
Equipment: None
1° Muscles: Gluteals
2° Muscles: Hamstrings, Lower Back, Trapezius, Rhomboids
SET-UP
- Stand tall (chest up, chin up) with your feet shoulder-width apart.
- Hold your arms to your side.
EXECUTION
- Shift your weight onto your left foot as you lift your right leg by bending at the knee.
- Clasp your hands just below your right knee and use them to pull your knee towards your chest until a mild stretch is felt in your right glutes.
- Return your right foot to the ground and immediately repeat for the left side by lifting your left leg to complete one rep.
- Repeat for the prescribed number of reps, increasing speed with each rep.
- To avoid placing undue pressure on your knee joint, ensure that you hold the leg being pulled beneath the kneecap.
- As you bring your knee towards your chest, if you raise onto the toes of your grounded foot (like a calf raise) you may find that you can raise your knee a little more to accentuate the stretch.
- Avoid arching your back as you reach for your knee, a neutral spine should be maintained throughout the entire movement.
- If this exercise is being used as a warm-up exercise avoid holding your knee to your chest for a prolonged period to prevent overstretching your glutes prior to working out.
- Stationary Straight Leg March
- High Knees
- Glute Walk
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