Single Knee to Chest Stretch

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Single Knee to Chest Stretch demonstration

Exercise overview

Training details

Glutes Lower Back

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

01Lie on your back with both legs extended and the pelvis resting neutrally on the floor.
02Bend one knee and clasp the shin or the back of the thigh with both hands.
03Draw the knee gently toward the chest while keeping the opposite leg long and relaxed.
04Allow the lower back to settle naturally without lifting the head or forcing the hip.
05Hold with slow breathing, release the leg under control, and switch sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationLying Knees to Chest Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteElevated Pigeon

Comparable substitute90/90 Back Leg External Rotation

Comparable substitute90/90 External Hip Rotation Stretch

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