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One Knee To Chest

One Knee To Chest is a beginner compound bodyweight stretching that mainly works your glutes, with help from your hamstrings and lower back.

💪 Glutes🏋️ Bodyweight📈 Beginner🔗 Compound🎯 2-3 holds of 20-30 seconds per side
One Knee To Chest: starting position
Starting position
One Knee To Chest: end position
End position

How to do the one knee to chest

  1. Start off by lying on the floor.
  2. Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.
  3. Gently tug that knee toward your nose.
  4. Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.

Muscles worked

Primary: GlutesSecondary: HamstringsSecondary: Lower back

Sets and reps

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

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One Knee To Chest alternatives

Exercises that train the same main muscle, including options with other equipment.

Ankle On The KneeBodyweight · BeginnerPiriformis-SMROther · IntermediateKnee Across The BodyBodyweight · BeginnerLying GluteBodyweight · ExpertSeated GluteBodyweight · Expert

FAQ

What muscles does the one knee to chest work?

It mainly works your glutes; your hamstrings and lower back assist.

How many sets and reps of one knee to chest should I do?

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

Is the one knee to chest good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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