One Knee To Chest

How to do it

1. 01Start off by lying on the floor.
2. 02Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.
3. 03Gently tug that knee toward your nose.
4. 04Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.

Alternatives & substitutions

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