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How to Do One Knee To Chest — Form, Muscles & Tips

Learn how to do the One Knee To Chest: step-by-step form, muscles worked, and common mistakes. Free workout tracker included.

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How to perform this exercise

  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.