Body & Balance Studio
Posture scan

Dynamic Knee Hug

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Content last reviewed: 2026-07-06

Dynamic Knee Hug — figure 1

How to do it

  1. Stand with the feet together. Bring one knee forward and up toward the chest.
  2. Place the hands around the shin and pull the knee into the chest.
  3. Release the stretch by putting the foot on the floor.
  4. Each repetition of the sequence should take 1 to 3 seconds. Repeat as a continuous, controlled, fluid sequence 10 to 12 times.
  5. Repeat the stretch with the other leg.

Form cues

  • Stand tall; don’t round or arch the spine.
  • Breathe — Exhale while pulling the knee into the chest; inhale each time the stretch is released.

Dosage

  • Hold: 10–30 s per side
  • Rounds: 2–3
  • Ease to a mild, comfortable stretch — never to pain.

Muscles worked

gluteus maximus — anatomical illustration
gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: gluteus maximus

Target muscles

Gluteus Maximus
Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)