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PROTOTYPEFree access · Created under the supervision of CoconeRu. Move · lessons are being reviewed one by one.
PILATES MOTION ATLAS

Alternating Knee Hug | Self-stretch in 3D

Alternating Knee Hug: standing, glutes and back of the hip. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial team

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A schematic 3D view of Alternating Knee Hug
One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Standing · Glutes and back of the hip

A dynamic stretch for the glutes and back of the hip, moving through a gradually larger range. It can also be used to prepare before exercise.

Starting position

Stand with the feet hip-width apart. If you feel unsteady, stand near a wall or a chair.

Movement phases

1. Set up

Stand tall and look ahead.

2. Light hugs

Lift one knee, draw it in lightly with both hands and lower it. Repeat with the other leg.

3. Closer hugs

Keeping the standing knee soft, gradually bring the knee closer to the chest.

4. Smaller and stop

Make the movement smaller and stop standing on both feet.

What to check yourself

Check that the back does not round too much as the knee comes in and that the standing leg stays steady.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

Behm DG et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016 ↗
A review comparing the immediate effects of static, dynamic and PNF stretching, and the use of moving stretches before activity.

Open in 3D

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