How to Do the One Knee To Chest

Beginner · Bodyweight · Targets Glutes, Hamstrings, Lower Back

How to perform it

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

The One Knee To Chest primarily targets your Glutes, with support from your Hamstrings, Lower Back. No equipment needed — train it anywhere.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the One Knee To Chest slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.

More Glutes exercises

Train smarter