• With a slight forward lean from your ankles, drive hips forward bending your knees until your thigh is parallel to the ground. 
  • DRIVE ARM – swing your arms like a pendulum driving your arm back on the side with the raised knee, and driving the alternate arm forward on the opposite side
  • To test whether you have tight shoulders or not, if you can’t feel the weight of your arms, you have tight shoulders ;-). You should be able to swing your arms freely.
  • Return to starting position.
  • Repeat action on the opposite leg, marching 15-20m forward. 
  • Maintain proper body & leg alignment THROUGHOUT


  • Practice proper running technique w/body alignment in controlled manner
  • Works your Hip Flexors when behind and underneath the body


Beginner: Do the Exercise at SLOWLY to get familiar with running movement pattern.

Intermediate: Do the Exercise at SMOOTHLY

Advanced: Add a small hop on each step to mimic natural running action

  • Look straight ahead, chin tucked in, and not down on the ground or skyward
  • Do not arch your back or slouch.
  • Stand tall.