Full body
Walking Knee Hug
The Walking Knee Hug is a mobility exercise with no equipment for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 20%, hip flexors 20% and gluteus medius 16%.
How to do it
- Stand tall with the feet hip-width.
- Step forward and lift the opposite knee toward the chest.
- Wrap both hands around the shin and pull the knee in, rising onto the toes of the standing foot.
- Hold for a second, lower the foot into the next step and repeat on the other side.
- Continue walking for 30 to 45 seconds, breathing steadily.
Tips
- Keep the chest tall and bring the knee up to you.
- Squeeze the glute of the standing leg.
Common mistakes
- Rounding the back to reach the knee.
- Rushing the steps and losing balance.
Muscles worked by the Walking Knee Hug
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Swinging or kicking the leg forward and back. Circles, swings and switches move the hip through flexion, rotation and abduction, with the glutes, adductors and hip flexors taking turns.
Walking Knee Hug alternatives
Same equipment
Different equipment
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Frequently asked questions
What muscles does the Walking Knee Hug work?
Mainly the gluteus maximus, hip flexors and gluteus medius. The adductors and hamstrings (biceps femoris) assist.
Is the Walking Knee Hug good for beginners?
Yes. The Walking Knee Hug is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Walking Knee Hug?
For example the Frankenstein Walk, Leg Swing (Front to Back) and 90/90 Hip Switch. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.