One Knee To Chest
How to do the One Knee To Chest
- 1
Start off by lying on the floor.
- 2
Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.
- 3
Gently tug that knee toward your nose.
- 4
Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.
How to program the One Knee To Chest
Sets and reps
As a compound movement, the One Knee To Chest responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The One Knee To Chest is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the One Knee To Chest work?
The One Knee To Chest primarily targets the Glutes. It also recruits the Hamstrings, Lower Back as supporting muscles.
What equipment do I need for the One Knee To Chest?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the One Knee To Chest should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
