One Knee To Chest

Also called single knee to chest, knee hug stretch and one leg knee hug.

Works

Glutes, plus hamstrings and lower back

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. Start off by lying on the floor.

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

Cues

• Other leg long on the floor.
• Hold under the knee.
• Gently pull the knee toward your nose.
• Keep the straight leg down.

Common mistakes

• Pulling on top of the kneecap.
• Lifting the straight leg.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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