How to do Standing Knee Hugs
StandingFlowing movementAdvanced
Standing Knee Hugs is a standing flowing stretch for your hips, hamstrings and lower back.
Step by step
- 1Stand with feet hip-width apart.
- 2Shift weight to one foot and lift the opposite knee towards your chest.
- 3Grasp your knee with both hands and pull it closer.
- 4Hold briefly, then lower your leg and repeat on the other side.
What you should feel
Stand tall through your standing leg.
Form tips
- Keep your standing leg slightly bent for balance. Maintain a straight back and lifted chest.
- Feel the back of your hip gently open.
- Let the breath stay slow and easy.
Make it easier
Rest a hand on a wall or chair if your balance needs it.
Coming out of it
Lower your foot… and stand still on both feet.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Standing Knee Hugs with a coach
In BendEase, a voice coach talks you into Standing Knee Hugs, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your hips and hamstrings.
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