Walking Knee Hug
A dynamic walking drill that pulls one knee to the chest on each step to warm up the glutes and hips while challenging balance.
Primary muscles
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Hip Flexors
- Sets
- 1–2
- Reps
- 6–10 per side
- Rest
- 0–30s
How to perform
Main muscles working (thicker lines)
Starting position
Standing tall with room to walk forward.
Step forward and lift the opposite knee toward your chest.
Hug the shin with both hands and pull the knee in while rising onto the toes of the standing leg.
Release, step forward and repeat on the other side.
Continue alternating for the prescribed distance or reps.
Breathing: Breathe naturally as you walk.
Coaching tips
Stand tall
Pull the knee to the chest, not the chest to the knee
Squeeze the standing glute
Common mistakes
Rounding the back
Rushing the steps
Losing balance from leaning
Safety notes
Stay flat-footed if balance is a challenge.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.