One Knee To Chest

A basic stretching exercise that targets the glutes, lower back, and hamstrings while also stretching the hip flexor of the opposite leg.

Instructions

1. Start by lying on your back on the floor on a comfortable surface.
2. Extend one leg straight and pull the other knee to your chest.
3. Hold under the knee joint to protect the kneecap, not on the knee cap itself.
4. Gently tug that knee toward your nose, increasing the stretch.
5. Breathe deeply and hold the stretch for 20-30 seconds.
6. Switch sides by extending the opposite leg and pulling that knee to your chest.
7. Repeat 2-3 times on each side.

Tips

• Keep the extended leg relaxed and flat on the floor
• Avoid pulling on your knee cap; instead grip below the knee
• Move gently into the stretch; avoid bouncing or forcing it
• Breathe deeply throughout the stretch
• You should feel the stretch in the buttocks and lower back of the bent leg and the hip flexor of the straight leg
• If a full bend is uncomfortable, bend the extended leg slightly
• Hold the stretch adequately to feel the benefits