Walking Knee Hugs
Walking Knee Hugs are a dynamic mobility exercise that involves pulling your knee to your chest while walking forward to stretch the glutes and activate the hip flexors. This movement improves single-leg balance and prepares the lower body for running or strength training.
The AI analyzes your recovery metrics, such as HRV and sleep data, to determine if your hips and nervous system need extra mobilization before a session. By tracking your workout history, the app can identify if you recently performed heavy leg volume and prescribe this movement to alleviate tightness without inducing fatigue. If you have flagged hip impingement pain in the past, the system can automatically suggest regression alternatives like static stretches to ensure safety.
Form Cues
- Stand tall with your chest up
- Pull your knee firmly into your chest
- Squeeze the glute of your standing leg
- Keep your toes dorsiflexed (pointed up)
- Walk forward in a smooth rhythm
- Don't round your lower back
- Don't lean backward to lift the leg
- Don't let your standing knee buckle
- Don't rush the stretch hold
- Don't shrug your shoulders excessively
Common Mistakes
- Rounding the spine
- Leaning back for leverage
- Walking too quickly
- Passive standing leg
- Holding the breath
Muscles Worked
This exercise primarily targets the hip flexors during the lift and the glutes during the stretch portion. It secondarily engages the core and ankle stabilizers to maintain balance on one leg, making it an excellent warm-up for the entire lower kinetic chain.
Primary
Secondary
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