Start
End
LegsBeginnerBodyweight
One Knee To Chest
ركبة واحدة إلى الصدر
Target Muscles
GlutesHamstringsLower Back
Blue = primary · Gray = secondary
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- 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.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
