One Knee To Chest

A beginner stretch for the glutes, hamstrings and back.

Movement guide

One Knee To Chest

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusGlutes · Hamstrings · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

One Knee To Chest demonstrated on the 3D figure

3D demoOne Knee To ChestBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

3D demoSupermanIntermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

Main: Glutes. Also: Hamstrings, Back.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Knee Across The Body demonstrated on the 3D figure

3D demoKnee Across The BodyBeginner · Other / check instructions

Ankle On The Knee demonstrated on the 3D figure

3D demoAnkle On The KneeBeginner · Other / check instructions

Head-to-knee pose (Janu Sirsasana) demonstrated on the 3D figure

3D demoHead-to-knee pose (Janu Sirsasana)Beginner · No equipment

Locust pose (Salabhasana) demonstrated on the 3D figure

3D demoLocust pose (Salabhasana)Beginner · No equipment

Standing splits (Urdhva Prasarita Eka Padasana) demonstrated on the 3D figure

3D demoStanding splits (Urdhva Prasarita Eka Padasana)Advanced · No equipment

Warrior III (Virabhadrasana III) demonstrated on the 3D figure

3D demoWarrior III (Virabhadrasana III)Advanced · No equipment

Browse more

Questions people ask

What muscles does the One Knee To Chest work?

Mainly the glutes, with help from the hamstrings and back.

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

Other / check instructions.

Is the One Knee To Chest good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Superman.

How do I make the One Knee To Chest harder?

Progress to the Superman, or add load, range or slower lowering once your form is solid.