Knee to chest stretch

Muscles worked: Glutes, Hip flexors
GlutesHip flexors
🔧 no equipment ⏱ sec Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Lie on your back, legs extended, arms at sides. Bend your right knee, gently pulling it towards your chest with both hands. Keep your left leg extended and lower back pressed to the mat. Hold for 20-30 seconds, breathing deeply. Release and repeat on the left side.

Muscles Worked

Glute MaxGlute MediusIliopsoas
Secondary: Transverse Abdominis

Tips

Keep head and shoulders relaxed. Avoid forceful pulling; maintain gentle movement. Breathe steadily. Reduce range of motion if lower back discomfort occurs. Best performed post-workout.

Similar exercises

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