One Knee To Chest
One Knee To Chest is a flexibility - unilateral hip flexion exercise involving Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus
- Secondary muscles
- Hamstrings, Erector spinae
- Exercise type
- Flexibility - unilateral hip flexion
Exercise technique
- Lie down
Lie on your back and leave one leg comfortably extended on the floor.
- Lift
Bend the other knee and bring the thigh toward your torso.
- Grip
Place your hands behind the thigh rather than on the kneecap.
- Draw closer
Gently draw your knee in the direction of your nose.
- Pelvis
Keep your hips facing forward and close to the floor.
- Hold
Relax your head and breathe into the stretch at the back of your hip.
- Side
Release the pull, lower your foot and repeat with the other leg.
Key technique points
- Grip behind the thigh.
- Do not press on the kneecap.
- Keep your head on the floor.
- Do not force the grounded leg down.
- Do not rotate your hips sideways.
- Increase the pull slowly.
Common mistakes
Compressing the knee
Do not place your hands over the joint and press.
Lifting the neck
Do not pull your head forward to bring your nose closer.
Rolling the pelvis up
Do not force your leg closer and lift your pelvis off the floor.
Pulling sideways
Do not move the thigh outward from the midline without control.
Hard bouncing
Do not apply rapid pull-and-release forces to one knee.
Restricting breathing
Do not press your leg against your chest so much that it restricts breathing.
Frequently asked questions
One Knee To Chest: why is “Compressing the knee” a mistake?
Do not place your hands over the joint and press.
One Knee To Chest: why is “Lifting the neck” a mistake?
Do not pull your head forward to bring your nose closer.
One Knee To Chest: why is “Rolling the pelvis up” a mistake?
Do not force your leg closer and lift your pelvis off the floor.
One Knee To Chest: why is “Pulling sideways” a mistake?
Do not move the thigh outward from the midline without control.
One Knee To Chest: why is “Hard bouncing” a mistake?
Do not apply rapid pull-and-release forces to one knee.
One Knee To Chest: why is “Restricting breathing” a mistake?
Do not press your leg against your chest so much that it restricts breathing.
What should I focus on when doing One Knee To Chest?
Grip behind the thigh. Do not press on the kneecap. Keep your head on the floor. Do not force the grounded leg down. Do not rotate your hips sideways. Increase the pull slowly.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.