Stretching

One Knee To Chest

The one knee to chest is a beginner stretching exercise for your glutes, using just your body weight.

Main muscles
Glutes
Also works
Hamstrings, Lower back
Equipment
Body weight
Level
Beginner
One Knee To Chest, starting position
Start
One Knee To Chest, end position
Finish

How to do it

  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.

Alternatives to the one knee to chest

Ankle On The Knee Body weight Knee Across The Body Body weight Lying Glute Body weight Seated Glute Body weight Piriformis-SMR Foam roll