Exercise guide
One Knee To Chest
The One Knee to Chest stretch draws one thigh toward the torso while the opposite leg remains extended. The position may stretch the glutes and lower back on the bent side while opening the front of the opposite hip.
Training context
Setup Cues for the Knee-to-Chest Stretch
Hold behind the thigh or over the shin rather than pulling directly on the kneecap. The opposite leg may remain straight or bend slightly if that helps the lower back stay comfortable.
The knee does not need to reach the nose. Use a range that permits relaxed breathing and an easy return.
Technique overview
Guide the thigh toward the torso gradually
Lie on the back with one leg extended. Support the other leg behind the thigh or around the shin and draw it gently toward the chest. Keep the shoulders relaxed, release slowly, and repeat on the other side.
Treat this as an overview and use a range, pace, and setup you can control.