The Knee to Chest/ Heel to Glute warm-up drill is designed to improve hip mobility, activate key muscle groups, and prepare your body for functional movement. It mimics the demands placed on your lower body during lifting, climbing, and quick direction changes on the fireground.
The goal is to warm up your joints through controlled, intentional motion before gradually increasing intensity. Focus on balance, posture, and control to maximize the benefits of this movement.
Knee to Chest/Heel to Glute Instructions
- Stand tall with your arms at your sides and feet slightly wider than hip-width apart
- With one leg, lift the knee into flexion at 90 degrees in front of you while flexing the opposite arm
- Extend your knee as you sweep the leg behind you while extending the opposite arm
- Flex your knee as you kick your heel toward your glute
- Repeat in a circular motion
- Maintain a slow tempo through your full range of motion for 30 seconds
- Increase tempo to create a more dynamic movement for another 30 seconds
- Maintain stability and balance with your other leg, with your knee bent slightly
- Repeat with the opposite leg
For more firefighter-specific workouts, wellness education, and other resources visit firefighterpeakperformance.com
