Exercises / Hip & gluteal
Single knee-to-chest stretch
- Stretch
- Hip & gluteal
- Mat
Draw one knee toward the chest while the opposite leg stays relaxed.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Common flexibility dose: hold a comfortable stretch for 20-30 seconds, 2-3 times per side; avoid bouncing.
Start: Lying on the back
Steps
- Lie on the back with both knees bent.
- Hold behind one thigh and draw the knee toward the chest.
- Hold a comfortable buttock and low-back stretch, then switch sides.
Cues
- Keep shoulders relaxed
- Move only as far as comfortable
Common mistakes
- Pulling on the kneecap
- Lifting the head
- Forcing the hip
Used for
- Hip flexion mobility
- Comfortable lumbar mobility
Take care (2)
- Avoid hip flexion beyond a postoperative restriction.
- Stop if symptoms travel farther down the leg.
Evidence (1)
- Repeated stretch training can improve joint range of motion in healthy participants; this review did not isolate this named stretch.1
Harder
References (1)
- Konrad A, Alizadeh S, et al. J Sport Health Sci. 2024;13(2):186-194. Chronic effects of stretching on range of motion with consideration of potential moderating variables: A systematic review with meta-analysis