One Knee To Chest
The One Knee To Chest is a beginner none (bodyweight) exercise that works the Glutes. Follow the steps below.
Target musclesGlutes
EquipmentNone (Bodyweight)
LevelBeginner
How to do the One Knee To Chest
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.