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One Knee To Chest

GlutesOtherBeginnerCompound
One Knee To Chest — start position
Start
One Knee To Chest — finish position
Finish
Muscles worked
PrimaryGlutes
SecondaryHamstrings, Lower back

How to do it

  1. 01

    Start off by lying on the floor.

  2. 02

    Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.

  3. 03

    Gently tug that knee toward your nose.

  4. 04

    Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.

In the app

One Knee To Chest appears when you own the kit it needs and the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight

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