One Knee To Chest

A beginner stretching exercise for the glutes, done with just your bodyweight.

Main muscles: Glutes
Also works: Hamstrings and Lower back
Equipment: Bodyweight
Level: Beginner
Type: Compound
Movement: Static

How to do the One Knee To Chest

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.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the One Knee To Chest

Questions

What muscles does the One Knee To Chest work?

Mainly the glutes, with the hamstrings and lower back helping.

Is the One Knee To Chest good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the One Knee To Chest?

Good alternatives that train the glutes: Ankle On The Knee, Hip Circles (prone), Knee Across The Body or Standing Hip Circles.

How many sets and reps of the One Knee To Chest should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).