Basic
Tier B in StretchWalking Knee Hugs
Walking Leg Cradle
2sets
10reps /side
15srest
~3.7kcal/min
How to do it
Muscles worked
Feel it right
Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.
You should feel it inGlutes
Joints moving smoothly through a bigger range; a mild stretch, never pinching.
Key cue (the coach says it during the set)“Move slowly and stay in control.”
Tempo · Slow and smooth
Feel it somewhere else? Fix it like this
- Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
- Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.
During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.
Tips
- Take controlled steps and keep your torso upright as you travel.
- Keep your chest up rather than bending down to meet the knee.
- A classic warm-up drill before running or lower-body training.
Common mistakes
- Rounding the back to pull the knee in.
Breathing
Breathe steadily as you walk.