Walking Knee Pull
Improve balance and hip mobility with the Walking Knee Pull. This dynamic stretch targets your glutes and lower back while prepping your body for peak performance. Simple, effective, and essential.
The Walking Knee Pull mainly works the core, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Walking Knee Pull Muscles Worked
Primary
Hip Flexor (iliopsoas)
Secondary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
How to do the Walking Knee Pull
Setup
Stand with your feet hip-width apart and your core engaged.
Execution
While walking forward, lift your right knee toward your chest.
Grasp your right shin or just below the knee with both hands.
Gently pull your knee closer to your chest while maintaining a tall, upright posture. Ensure your supporting leg remains straight but not locked.
Hold the stretch for a brief moment.
Release the leg and step forward to plant your right foot on the ground.
Immediately repeat the movement with your left leg, alternating sides as you continue walking.
Focus points
Keep your chest lifted and shoulders relaxed throughout the movement.
Focus on balance and controlled movement rather than speed.
Walking Knee Pull FAQs
What muscles does the Walking Knee Pull work?
The Walking Knee Pull mainly works the core, with help from the glutes & hips. The main muscles are the iliopsoas.
What equipment do you need for the Walking Knee Pull?
None. The Walking Knee Pull is a bodyweight exercise, so you can do it anywhere.
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