One Knee To Chest

How to do the One Knee To Chest

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

Role	Muscles
Primary	glutes
Secondary	hamstrings, lower back
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

6 alternatives for the same glutes, with and without kit.

Hip Extension with Bands Resistance Bands Hip Lift with Band Resistance Bands Downward Facing Balance Exercise Ball Piriformis-SMR Foam Roller Physioball Hip Bridge Exercise Ball Kneeling Squat Barbell

Harder than the One Knee To Chest

Seated Glute expert · Bodyweight Lying Glute expert · Bodyweight Downward Facing Balance intermediate · Exercise Ball

Common questions

What muscles does the One Knee To Chest work?

The One Knee To Chest primarily works the glutes, with the hamstrings and lower back as secondary movers. Knee Across The Body, Ankle On The Knee, and Lying Glute train the same muscle, across 6 equipment types.

What equipment do you need for the One Knee To Chest?

None — the One Knee To Chest is bodyweight, so it works at home, in a hotel room or outdoors. Knee Across The Body and Ankle On The Knee also need nothing.

Is the One Knee To Chest suitable for beginners?

Yes, the One Knee To Chest is rated beginner. Seated Glute, Lying Glute, and Downward Facing Balance are the progressions from here.

Where should the One Knee To Chest go in a workout?

Early — the One Knee To Chest is compound, working 3 muscle groups, so run it first or second while you are fresh.

Similar exercises

Knee Across The Body Bodyweight Ankle On The Knee Bodyweight Lying Glute Bodyweight Piriformis-SMR Foam Roller Seated Glute Bodyweight Downward Facing Balance Exercise Ball