Knee Hug to Forward Lunge and Twist Exercise


The Knee Hug to Forward Lunge and Twist Exercise is a great way to stretch your core, hip flexors, glutes, and hamstrings while building your stability.

The Knee Hug to Forward Lunge and Twist Exercise forms part of the Golf Stability series of innovative and dynamic exercises that will build stability in your joints and core for better consistency and ball-striking.


Figure 1. Knee Hug to Forward Lunge and Twist Exercise Video.



  • Start by standing tall with your feet slightly apart, engage your abdominal muscles to stabilise your spine.
  • Squat slightly as you lift your right knee, grabbing below the knee with your hands, then stand tall and and pull your knee to your chest while contracting your left glutes.
  • Release and step forwards into a lunge with your right foot until your left knee is just off the floor, contracting your left glutes.
  • Rotate your trunk to the right, reaching behind you with your right arm, and reaching your left elbow to the outside of your right knee.
  • Reverse the twist and press back up into a knee hug with your left knee, repeating the movement on the other side.
  • Continue for the desired number of repetitions on each side.


Try to maintain perfect posture throughout the exercise – your back straight, head over your shoulders, chin up, chest up and abdominal muscles engaged to stabilise your spine, and your shoulder blades back and down – do not arch your lower back as you twist.

Do not let your squatting knee slide over your toes – your front thigh should be parallel with the floor with your shinbone in a slight forwards lean and your knee aligned with the second toe of your foot.

You should feel it stretching your core, the glutes and hamstrings of your front leg, and the hip flexors in your back leg.



There are a number of lunge exercises in the Golf Loopy Train like a Champion System, each offering different challenges.


Target Muscles

The exercise involves mainly your gluteus maximus, quadriceps, internal and external obliques, gluteus medius, psoas major, and hamstrings.


If you have any questions or comments about this or other articles on Golf Loopy, please send us an email.


You May Also Like

Golf Performance Programmes – the most effective golf-specific fitness regimens on the planet, guaranteed to make you a better golfer!

There are a number of other golf-specific stability exercises in the Golf Loopy Train like a Champion System.

The Golf Loopy Perfect Warm Up, an exercise routine that has been scientifically designed to prepare your mind and body for playing golf to the best of your ability in just 7 minutes.

Introduction to the Swing like a Champion System.

Golf Anatomy and Kinesiology, a collection of articles describing the roles of the muscles involved in the golf swing.


» Train like a Champion home page.

» Swing like a Champion Home Page.

Share the knowledge!