Exercise Profile
  • Target Muscle Group
  • Exercise TypeWarmup
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypeDynamic Stretching
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group

Hip Flexors

Hip Flexors Muscle Anatomy Diagram

Cradle Walk Overview

The cradle walk is a dynamic stretching exercise typically used as a warm up prior to a leg workout.

The cradle walk exercise/drill promotes mobility in the hips and provides a stability challenge as you stand on one leg to perform the exercise.

Cradle Walk Instructions

  1. In a standing position, quarter squat and position one leg in a figure four position.
  2. Reach down and grab the ankle and knee of the non plant leg using a pronated grip.
  3. Pull the leg upwards while keeping the chest tall and extending the planted leg.
  4. Release the leg and slowly lower back to the starting position.
  5. Repeat the process on the opposite leg for the desired number of repetitions.

Cradle Walk Tips

  1. Ensure you grab the ankle and NOT the sole of the foot. Pulling on the sole of the shoe will place unnecessary stress on the lateral portion of the ankle which is most susceptible to ankle sprains. Remember, ankle and knee - you shouldn’t be touching your shoe.
  2. As you pull the leg upwards, ensure your chest does not round. Think about driving your head towards the ceiling as you lift.
  3. Ensure the back knee is extended as some have a tendency to keep a slight amount of flexion.
  4. You may receive additional benefit from completing a calf raise as the pull the leg up during the movement. This can help to mobilize the ankle as you are improving hip mobility on the opposite leg.