Single Knee-to-Chest
Supine single-leg pull to gently stretch the glute and ease tension in the lower back.
Overview
Single knee-to-chest is a supine stretch on Flexor that draws one knee toward the chest to gently lengthen the glute and ease lower-back tension.
What single knee-to-chest targets
The stretch is felt in the glute and hip of the pulled leg, with a gentle release through the lower back.
Why add single knee-to-chest to your routine
It is one of the simplest ways to decompress the lumbar spine and stretch the glute without equipment.
- Gently stretches the glute and posterior hip.
- Can reduce the feeling of lower-back stiffness after sitting or activity.
- Hold for around 60 seconds per side with the head and neck relaxed on the floor.
Who it is for
It suits beginners and anyone needing a gentle lower-back and hip release.
When to do it
Use it in the morning, after long sitting, or as a cool-down stretch.
Lie on your back, bend one knee, and draw it toward the chest with both hands on the shin. Keep the opposite leg long and relaxed on the floor. Hold with gentle pressure and steady breathing.
Setup cue
Lie on your back with legs extended and arms by your sides. Bend one knee and draw it toward your chest, clasping your shin with both hands.
Practice notes
In Flexor, Single Knee-to-Chest is typically prescribed as about 1 min per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Single Knee-to-Chest.
Follow these cues in order. Move with control and stay in a comfortable range.
- Lie on your back with legs extended and arms by your sides.
- Bend one knee and draw it toward your chest, clasping your shin with both hands—keep it smooth.
- Gently pull the knee closer while keeping the opposite leg long and relaxed.
Cues that help the movement stay smoother and more controlled.
- Relax your head and neck on the floor.
- Maintain hips square and lower back grounded.
Patterns to watch for so the shape stays clearer.
- Rushing the movement or chasing range instead of staying controlled.
- Letting the lower back arch or the shoulders shrug up toward the ears.
- Holding your breath—use steady breathing to keep tension down.
Keep things comfortable and stop if something feels wrong.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Stay within a comfortable range—aim for mild tension, not pain.
- Move with control; avoid bouncing or jerking into end range.
Why people include this movement in their practice.
- Gently stretches the glute and hip of the pulled leg.
- Can ease the feeling of lower-back tension by decompressing the lumbar spine.
- A simple recovery stretch after walking, running, or long sitting.
Similar movements to explore next
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Seated Figure Four
Seated hip stretch crossing one ankle over the opposite knee and hinging forward.
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Leaning Figure Four
Sit with one ankle crossed over the opposite knee, slide the bottom foot in, and stay lifted through the chest to stretch the outer hip and glute.
-
Lying Figure Four
Lie on your back, cross one ankle over the opposite knee, and pull the bottom thigh toward you to stretch the glute and outer hip.
-
Figure Four Stretch
Lie on your back, cross one ankle over the opposite knee, and gently pull the legs toward your chest to stretch the glute.
-
90/90
Seated hip opener with both knees at 90°; hinge forward over the front shin to stretch inner thighs and glutes.
-
90/90 Hip Switch
Seated drill that sweeps both knees through 90/90 positions to train smooth hip internal and external rotation.
-
Air Squats
Bodyweight squats to rehearse hip and ankle depth, glute drive, and upright trunk control.
-
Airplane
Prone back extension with arms wide like wings to strengthen the lower back and glutes.
Common questions
Which body areas does Single Knee-to-Chest target?
Single Knee-to-Chest is a deep stretch and pain relief movement that mainly targets your hips, glutes, and lower back. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Single Knee-to-Chest work?
Primary muscles associated with Single Knee-to-Chest include gluteus maximus and hip external rotators. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Single Knee-to-Chest suitable for beginners?
Single Knee-to-Chest is listed as beginner in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Single Knee-to-Chest?
In Flexor, Single Knee-to-Chest runs for about 1 min per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Single Knee-to-Chest?
Single Knee-to-Chest has 3 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Do you need any equipment for Single Knee-to-Chest?
No. Single Knee-to-Chest is a no-equipment movement you can do at home with just enough space to move comfortably.
Which Flexor routines include Single Knee-to-Chest?
Single Knee-to-Chest appears in guided Flexor sessions such as Drift to Sleep, Lower-Back Comfort Reset, Spine-Friendly Mobility, and Hip-to-Back Comfort. Open a routine page to follow the full sequence, or practise this movement on its own from this guide.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
