How to Do the One Knee To Chest
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💪 Glutes, Hamstrings, Lower Back🏋️ Bodyweight📊 Beginner🏷️ Stretching
How to perform 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.
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 and reps set in the plan, logged in two taps, and folded into a weekly check-in that adjusts your calories, macros and step goal.