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One Knee To Chest, starting position 
One Knee To Chest, finishing position
Stretchingbeginner
One Knee To Chest
Primary
Glutes
Secondary
Hamstrings, Lower Back
Equipment
None
Level
beginner
One Knee To Chest demonstration
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
Muscles Worked
Front
Back
GlutesHamstringsLower Back
Exercise Details
- Category
- Stretching
- Force
- static
- Mechanic
- compound
- Level
- beginner
Exercise Variations
Frequently Asked Questions
What muscles does One Knee To Chest work?
One Knee To Chest primarily targets the Glutes. It also works the Hamstrings, Lower Back as secondary muscles.
What equipment do I need for One Knee To Chest?
One Knee To Chest requires no equipment - it's a bodyweight exercise.
Is One Knee To Chest suitable for beginners?
Yes, One Knee To Chest is suitable for beginners. It's classified as a beginner-level exercise.
Alternatives to One Knee To Chest
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.