How to do Single Knee-to-Chest
On the floorHoldBoth sidesBeginner
Single Knee-to-Chest is a on the floor stretch for your glutes, hamstrings and hips. Do it on one side, then switch.
Step by step
- 1Lie on your back with your knees bent.
- 2Stretch your left leg out long on the floor.
- 3Then bring your right knee in toward your chest, and give it a hug with both hands.
What you should feel
Let your left leg stay long and loose.
Form tips
- Press the left leg into the floor. Pull the right knee in toward the right shoulder. Feel the right glute and lower back release.
- Feel the back of your right hip soften.
- Each exhale… let your knee draw a little closer.
Make it easier
If your knee feels tight, hold behind your right thigh instead.
Coming out of it
Gently release your knee… and let both legs rest long.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Single Knee-to-Chest with a coach
In BendEase, a voice coach talks you into Single Knee-to-Chest, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your glutes and hamstrings.
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