One Knee To Chest

One Knee To Chest is a beginner-level compound in the stretching category that primarily works the glutes. It also recruits the hamstrings and lower back.

How to do it

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

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.