Exercise

One Knee To Chest

Also known as: single knee to chest, knee to chest stretch, supine knee hug, one knee hug

One Knee To Chest is a compound exercise for the glutes. Main target: gluteus maximus. Also works: biceps femoris and lower back. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeCompound (multi-joint)

MovementStatic hold

CategoryStretching

Muscles worked

Primary

Gluteus maximus

Secondary

Biceps femoris 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.