Exercises/Stretching

One Knee To Chest - starting position

Start

One Knee To Chest - ending position

End

Stretching

One Knee To Chest

beginner·compound·static

Muscles Worked

Primary

gemellus inferior gemellus superior gluteus maximus gluteus medius gluteus minimus piriformis quadratus femoris

Secondary

biceps femoris gracilis popliteus semimembranosus semitendinosus iliococcygeus iliocostalis lumborum longissimus thoracis lumbar rotator semispinalis thoracis serratus posterior inferior Set of interspinales lumborum Spinalis Tendinous arch of levator ani

How to Perform

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.

Alternatives to One Knee To Chest

Same muscles, different equipment or difficulty

Compare

One Knee To Chest vs Ankle On The Knee→One Knee To Chest vs Barbell Glute Bridge→One Knee To Chest vs Barbell Hip Thrust→

Related Exercises

8

Ankle On The Knee position 1

Ankle On The Knee position 2

Ankle On The Knee

Barbell Glute Bridge position 1

Barbell Glute Bridge position 2

Barbell Glute Bridge

intermediate·barbell

Barbell Hip Thrust position 1

Barbell Hip Thrust position 2

Barbell Hip Thrust

intermediate·barbell

Butt Lift (Bridge) position 1

Butt Lift (Bridge) position 2

Butt Lift (Bridge)

beginner·bodyweight

Downward Facing Balance position 1

Downward Facing Balance position 2

Downward Facing Balance

intermediate·exercise ball

Flutter Kicks position 1

Flutter Kicks position 2

Flutter Kicks

beginner·bodyweight

Glute Kickback position 1

Glute Kickback position 2

Glute Kickback

beginner·bodyweight

Hip Extension with Bands position 1

Hip Extension with Bands position 2

Hip Extension with Bands

beginner·bands