One Knee To Chest
How to do the One Knee To Chest with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Glutes
Hamstrings, Lower Back
Bodyweight
How to do the One Knee To Chest
- 1
Start off by lying on the floor.
- 2
Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.
- 3
Gently tug that knee toward your nose.
- 4
Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.
Log it, see it on your body.
Every One Knee To Chest set you log feeds Ascend's anatomy heatmap — so your glutes volume is visible at a glance — and counts toward your bodyweight-strength tier.
More glutes exercises
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