A beginner stretching exercise done using just your bodyweight that mainly works the glutes, with help from the hamstrings and lower back. 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.
Updated
Primary
Glutes
Secondary
Hamstrings, Lower Back
Equipment
None
Level
beginner
One Knee To Chest demonstration
One Knee To Chest, starting positionOne Knee To Chest, finishing position
How to Perform
1Start off by lying on the floor.
2Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.
3Gently tug that knee toward your nose.
4Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
