Hominin · exercise
One Knee To Chest
One Knee To Chest is a beginner stretching exercise. It works the glutes, with help from the hamstrings and lower back.
beginnerotherstatic movementcompoundstretching
- Main muscles
- glutes
- Also works
- hamstrings, lower back
How to do it
- 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. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Ankle On The Knee · other, beginner
- Knee Across The Body · other, beginner
- Piriformis-SMR · foam roll, intermediate
- Lying Glute · body only, expert
- Seated Glute · body only, expert
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).