How to do the Standing Leg Cradle
Step by step
- Stand tall on one leg with a hand near a wall if you need balance.
- Lift the other foot and cradle the shin across your body, one hand on the knee and one on the ankle.
- Hug the shin up toward your chest, standing tall.
- Lower it, step forward, and repeat on the other leg at an easy pace.
- Take short breaks whenever you need - this should warm you up, not wear you out.
The thing people get wrong
Hug the whole shin evenly and stay tall - do not just crank on the ankle or hunch forward to lift it higher.
Coaching cue
Keep the standing leg tall and straight and lift the shin with your arms, not by leaning back.
Muscles worked
- Primary: Glutes, Hips
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.