One Knee To Chest
Works the glutes.
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Lower back
- Equipment
- Body only
- Level
- Beginner
- Mechanic
- Compound
- Force
- Static
How to do it
- Start off by lying on the floor.
- Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.
- Gently tug that knee toward your nose.
- Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Glutes exercises
- Ankle On The Knee Body only
- Butt Lift (Bridge) Body only
- Flutter Kicks Body only
- Glute Kickback Body only
- Knee Across The Body Body only
- Leg Lift Body only
- Lying Glute Body only
- Seated Glute Body only