Sports sites

  • Hockey
  • Lawn Bowls
  • Rugby
  • Soccer
  • Squash
  • Netball
  • Badminton
  • Golf
  • Tennis
  • Swimming and Triathlon
  • Bowling
  • News And Events
  • Sports
  • Food And Beverage
  • Facilities


    When the Club had the opportunity to build an entirely new complex in 1995, it created some of the finest facilities for sport and recreation you can find.

  • Membership


    The Club presently has approximately 3,500 members, which, with spouses, partners and children, gives a total of some 10,000 users.

  • About HKFC

    About HKFC

    Our name reflects our origins and distinguished one hundred and thirty years plus history as a club for playing Association and Rugby Football.

  • Careers
  • Contact Us
  • HKFC Fanwear
  • Exercise of the Month: Core Activation

    Exercise of the Month: Core Activation

    09 Nov 2020

    Core activation with/ without a stick

    If you have ever trained with Will, you will know his favourite exercise for activating your core muscle, while simulating one of the most powerful compound movements: SQUAT.

    1. To start with, lay down on a mat, and grab a stick.
        (Actually you can still do it without a stick)
    2. Place your knees right above your hip joint.
    3. Shoulder width for your knees position.
    4. Align your heels with your knees. (So you shouldn’t see your heels)
    5. Point your toes to your head.
    6. Try to minimise the gap between your lower back and the mat.

    1. 90 degrees for your ankle, knee and hip joint.
    2. Knees and stick are resisting each other. 

    - When everything is all set...If you have a stick, push the stick down and resist the force with your knees.
    - Inhale and focus on pressing your belly button towards the ceiling. Hold your breathe and brace your core  for 2 seconds.
    - Exhale with your mouth, bring your belly button down to the ground.

    Do it for 3 sets of 10 repetitions.

    NASM Certified personal trainer, Neurokinetic Therapy Level 1 practitioners, Stick Mobility Level 1

    Will started his fitness journey which completely changed his life 4 years ago when he just finished his high school life. Will was one of the skinniest boys among his peers. However, being more active by hitting the gym regularly not only bring him more confidence, but also the self-proof of the consistent hard work.