Walking Hip Cradles
BWBodyweightStretch
No video available
Walking Hip Cradles is a dynamic bodyweight stretch where you walk forward while cradling one knee at a time toward your chest, hugging it close with both arms before switching sides. Its primary purpose is to improve hip flexor mobility, enhance stride length, and activate the glutes as a preparatory movement for lower body workouts or dynamic warm-ups. This exercise benefits runners, athletes, and anyone with tight hips, targeting the glutes primarily while loosening surrounding hip muscles.
How to Perform Walking Hip Cradles
- 1Stand tall with feet hip-width apart, knees soft, and arms relaxed at your sides.
- 2Shift weight onto your right leg, lifting your left knee toward your chest while keeping your torso upright.
- 3Inhale as you reach both hands around your left shin or behind your left thigh to cradle and hug the knee gently toward your chest.
- 4Exhale as you hold the cradle for 1-2 seconds, feeling a gentle stretch in your left glute and hip.
- 5Slowly lower your left foot to the ground while releasing the cradle.
- 6Immediately repeat on the right side by lifting your right knee and cradling it.
- 7Continue alternating sides for 20-30 feet or 10-12 cradles per leg, walking forward smoothly.
- 8Key form tips: Keep your standing knee soft to maintain balance; avoid rounding your back—stay tall with core engaged. Common mistakes: Rushing the movement (slow and controlled), forcing the knee too high (gentle stretch only), or leaning backward.
