Dynamic Mobility Knee-To-Chest Exercise

In this post:

  • Use this exercise to enhance hip mobility and warm up before running or training.

Video Transcript:
Hey it’s Nick Ortego here and I’m
going to show you how to do a dynamic
mobility drill that you can work into
your warm-ups for running or any kind of
workout. Especially a full body
workout, and this drill is called knee to
chest. You do it while you’re walking and
you bring one knee up grab it with the
opposite hand. And then pull the knee up
a little bit of pull. What you can see is
that as one arm goes forward the other
arm goes back. Best way to breathe here
is to have an exhale as the knee is coming
up. Inhale, exhale, inhale, exhale. When I’m
naturally compressing the midsection a
little bit. That’s when I want to push
the air out. I like to do this about 20
reps each side. 10 to 20 reps each side.
Or just go for a certain distance. It’s a
good bit of glute activation the higher
I bring one knee the more the stance leg
glute has to activate. So, pausing a
little bit at the top can be helpful.
Really squeezing it high at the top.
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Author: Nick Ortego is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and assisted stretching.
Also find more on the Nick Ortego Fitness YouTube Channel

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