Legs · Bodyweight · Compound · Beginner
One Knee To Chest
PrimarySecondary
- Main muscles
- Glutes
- Also working
- 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.
Other glute exercises
- Kneeling Squat · Barbell
- Leg Lift · Bodyweight
- Lying Glute · Bodyweight
- One-Legged Cable Kickback · Cable
- Physioball Hip Bridge · Exercise Ball
- Piriformis-SMR · Foam Roller
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake