Rehashing the Dynamic Warm up Part 1: Knee Hug to Lunge


Rehashing the Dynamic Warm up Part 1: Knee Hug to Lunge


At KORE Wellness we are constantly evaluating how we can do things better.  One of the things that we have noticed can be better across the board is education on how to properly execute our warm-up.  The Dynamic Warm-up is not only designed to combat some of the tight muscles from a day full of sitting at a computer, but also prepare your body for movement.  When done properly, it can be effective in not only loosening up tight muscles, but also prevention.  Result from our recent FMS day showed us that one of the movements that KORE members as a whole need to work on is Rotary Stability.  This movement can be limited by tightness in the hamstrings, hip flexors, and glutes.  Making sure that we effectively execute all of the dynamic warm-up and cool down exercises will go a long way to correct these issues.  Over the next couple of months we will rehash each exercise so you can improve your current form.

The objective of Knee hug to lunge is to improve flexibility in your hips and glutes while waking the muscles of the lower legs. 


  1. Start with your legs together pull one knee up to and hug it to your chest while the supporting leg stays straight.
  2. Step out with the leg you just pulled to your chest into a lunge position touching your back knee to the ground.  Make sure that your foot is firmly planted on the ground with the weight mostly in the heel of the front foot.
  3.  Drive through the heel of your front foot to stand back up. 
  4. Repeat with the other leg.

Coaching Tips: 

  • It is ok to bend over to pull your knee to your chest but as soon as you grab it, stand up tall and straighten out your bottom leg. 
  • You should feel the stretch in your hip when you are pulling your knee to your chest. 
  • When stepping out into a lunge, put 70-80% of your weight in your front foot and try to stay upright.


Check out this 1 minute video for more help!


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