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One Knee To Chest

The One Knee To Chest primarily targets your Glutes, with support from Hamstrings, Lower Back. It requires stretch and is best suited to beginner lifters.

Beginner level · Equipment: Stretch · Compound · Static

Primary muscles: Glutes Secondary muscles: Hamstrings, Lower Back

How to perform One Knee To Chest

  1. Step 1. Start off by lying on the floor.
  2. Step 2. Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.
  3. Step 3. Gently tug that knee toward your nose.
  4. Step 4. Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.

Frequently asked questions

How should I position my hands to perform the one knee to chest stretch?

Clasp your hands around the shin or behind the thigh of the active leg. Pull the knee gently toward your torso while keeping the opposite leg flat on the floor.

Which muscle groups are primarily targeted by this movement?

This exercise primarily targets the gluteus maximus and the hip extensors. It also provides a mild release for the lower back by reducing pelvic tilt.

What is a common mistake to avoid during this exercise?

Avoid lifting your head or shoulders off the ground, which creates unnecessary neck tension. Ensure the non-working leg remains straight and in contact with the floor.

Is there an alternative if I cannot reach my shin comfortably?

You can loop a towel or resistance band around the back of your thigh to assist the pull. This allows you to maintain a neutral spine without straining your reach.

How long should I hold this position for optimal results?

Hold the stretch for 20 to 30 seconds per side for 2 to 3 sets. This frequency is effective for improving hip mobility and gluteal flexibility.

Sample sets & reps for One Knee To Chest

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Glutes exercises

  • Barbell Glute Bridge — barbell
  • Barbell Hip Thrust — barbell
  • Butt Lift (Bridge) — bodyweight
  • Downward Facing Balance — ball
  • Flutter Kicks — bodyweight

See all Glutes exercises →

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