GlutesBeginner

One Knee To Chest

Stretching movement using No Equipment.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary GlutesSupporting Hamstrings, Lower Back

Movement instructions

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.

Technique guidance

Breathe slowly and evenly. Exhale as you ease into a comfortable range, and never use the breath to force a deeper position.

Use only a comfortable range; a stretch may feel like tension but should not feel sharp or joint-specific.
Come out of the position slowly and use support when balance is limited.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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