One Knee To Chest

BeginnerCompoundStaticStretching
One Knee To Chest — start position
One Knee To Chest — end position

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.

Muscles worked

Primary:Glutes
Secondary:HamstringsLower back

More glutes exercises

Ankle On The Knee

Beginner

Barbell Glute Bridge

Barbell · Compound · Intermediate

Barbell Hip Thrust

Barbell · Compound · Intermediate

Butt Lift (Bridge)

Body only · Isolation · Beginner

Downward Facing Balance

Exercise ball · Isolation · Intermediate

Flutter Kicks

Body only · Compound · Beginner

All glutes exercises →

This is one card in your program builder

Trainers on AirFit drag movements like this into programs — demo media included — and clients follow them and log sets in AirFit on iOS, Android or the web. Lifters: AirFit Coach can program it for you, or find a human coach.

Build programs free Train with AirFit Coach