Knee Hug w/Internal Rotation to Lateral Lunge w/Overhead Reach
Knee Hug w/Internal Rotation to Lateral Lunge w/Overhead Reach is a unilateral mobility exercise training the hip, knee, ankle, shoulder, and thoracic spine across the sagittal, frontal, and transverse planes, using Bodyweight.
- Laterality
- Unilateral
- Planes
- Sagittal · Frontal · Transverse
- Equipment
- Bodyweight
- Primary joints
- Hip · Knee · Ankle · Shoulder · Thoracic Spine
Demo video
01
How to perform it
- 1Walk forward driving your knee up and across in a knee hug position, then immediately step into a lateral lunge and reach the opposite arm overhead. This complex warm-up drill combines hip flexion, adductor mobility, and shoulder reach in one sequence.
02
Training profile
Fascial lines
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
Explore the library
Every tag is a doorway. Each link below opens a collection page listing every exercise that shares it. This is the connective tissue that lets one record rank for dozens of searches.
All Bodyweight exercisesSagittal-plane drillsFrontal-plane drillsTransverse-plane drillsSuperficial Back Line trainingSuperficial Front Line trainingLateral Line trainingSpiral Line trainingDeep Front Line trainingDeep Front Arm Line trainingFront Functional Line trainingHip exercisesKnee exercisesAnkle exercisesShoulder exercisesThoracic Spine exercises