Standing Alternating One-Leg Knee Hug

  1. Back is straight, arm at sides, transfer your weight to the left leg. Place your left hand on your hip moving very slowly. This is your starting position.
  2. One leg remains straight, the second bends in the knee. Pull your knee into the chest.
  3. Hold your feet lower than your knee to keep your knee-cap in safe.
  4. Switch your legs.
  5. Repeat 8 times for each leg.

This exercise stretches the glutes, lower back muscles on the bent leg side and hip flexors on the straight leg side.