How to Do One Knee To Chest
Step-by-step instructions, muscles worked and workouts that use the one knee to chest.
| Main muscles | Glutes |
| Also works | Hamstrings, Lower Back |
| Equipment | Body Only |
| Level | Beginner |
| Type | Stretching |
How to do it
- Start off by lying on the floor.
- Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.
- Gently tug that knee toward your nose.
- Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Full Body Stretches: 8-Move Routine8 exercises · about 6 min · BodyweightHip & Glute Stretches: 6-Move Routine6 exercises · about 5 min · Bodyweight
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