One Knee To Chest
A beginner compound mobility exercise that works the glutes.
Starting position
End position
How to Do One Knee To Chest
- 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
Alternatives to One Knee To Chest
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Knee Across The Body
A beginner mobility exercise that works the glutes.
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2
Ankle On The Knee
A beginner mobility exercise that works the glutes.
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3
Hip Circles (prone)
A beginner isolation mobility exercise that works the glutes, needing no equipment.
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4
Standing Hip Circles
A beginner isolation mobility exercise that works the glutes, needing no equipment.
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5
Iliotibial Tract-SMR
An intermediate isolation mobility exercise that works the glutes, using a foam roller.
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6
Lying Crossover
An advanced mobility exercise that works the glutes, needing no equipment.
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7
Lying Glute
An advanced mobility exercise that works the glutes, needing no equipment.
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8
Piriformis-SMR
An intermediate isolation mobility exercise that works the glutes, using a foam roller.
-
9
Seated Glute
An advanced mobility exercise that works the glutes, needing no equipment.
-
10
Windmills
An intermediate mobility exercise that works the glutes.
Frequently Asked Questions
What muscles do one knee to chest work?
One Knee To Chest primarily works the glutes. The hamstrings and lower back assist as secondary muscles.
What equipment do I need for one knee to chest?
The source dataset does not record equipment for one knee to chest. Check the instructions above before you set up.
One Knee To Chest: is it suitable for beginners?
Yes. One Knee To Chest is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of one knee to chest?
Knee Across The Body, Ankle On The Knee, Hip Circles (prone) train the same primary muscles and are listed with 7 more alternatives above.
How do I log one knee to chest in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the glutes on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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