Curated Action
General Training

Supine Single-Leg Knee Hug with Opposite Leg Elevated

Lying supine, the straight opposite leg stays elevated off the floor while one knee is pulled firmly to the chest, paused briefly to stretch the glute and hip capsule, then sides are switched.

44 sec
0:00 / 0:44
Video byKP Sports Performance
Original video
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Included in this routine

EP. 01 | Train Like a D1 Athlete | Speed and Plyometric Training

Coaching notes

Lie supine on the mat while keeping the straight opposite leg elevated off the floor. Pull one knee firmly to your chest, pause for 1 to 2 seconds to stretch the glute and hip capsule, and switch sides.

Key points

  • Keep the straight non-hugged leg hovered above the floor throughout
  • Flatten lower back against the floor to engage the core
  • Hold the knee-hug stretch for a 2-count before alternating

Common mistakes

Resting the extended leg completely on the floor or arching the lower back off the mat.

Practice settings

Sets
2
Reps
8 reps
Rest
15 sec
Est. duration
44 sec
SpeedHipsMobility Warm-Up

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