Enhancing Skills

Knee hug

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Stretch

Equipment:

N/A

Knee Hug stretch for lower back and glutes:

  1. Begin by lying on your back on a mat or a comfortable surface.
  2. Bend your knees and bring them towards your chest.
  3. Using both hands, reach for your shins and hug your knees towards your chest.
  4. Hold the stretch for 15-30 seconds, feeling the stretch in your lower back and glutes.
  5. Release the stretch and repeat for 3-4 sets.

To reduce the difficulty, you can use a strap or a towel around your shins to help you hold the stretch.

To increase the difficulty, you can extend your legs towards the ceiling and hold the stretch, feeling the stretch in your hamstrings.

Reps:

  • Beginner: 3-4 sets, holding each stretch for 15-30 seconds
  • Intermediate: 4-5 sets, holding each stretch for 30-45 seconds
  • Advanced: 5-6 sets, holding each stretch for 45-60 seconds

Estimated time for exercise: 5-10 minutes

Body Group:

Legs

Muscle Group(s):

Gluteus, Hip, Lower back

Muscles used:

Primary:

Glutes

Secondary:

Erector Spinae, Hip flexors

Tertiary:

Hamstrings

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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