Single-Leg Knee-to-Chest Stretch
oec:single-leg-knee-to-chest-stretch
A supine static stretch that relieves lower-back tension and stretches the gluteal muscles by gently hugging one knee toward the chest.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Knee to Chest Stretch, Supine Knee-to-Chest Stretch, Lying Knee-to-Chest Stretch, Single-Knee-to-Chest Stretch
How to do it
Setup
- Lie flat on your back on a comfortable surface or exercise mat with both legs extended straight.
- Relax your neck, shoulders, and lower back into the floor.
Movement
- Bend one knee and lift the foot off the floor, bringing the knee toward your chest.
- Clasp both hands around your shin or behind your thigh.
- Gently pull the knee closer toward your torso until you feel a mild stretch in your glute and lower back.
- Hold the position steadily without bouncing, keeping the opposite leg relaxed on the floor.
- Slowly release the leg back to the starting position and repeat on the opposite side.
Breathing
Breathe slowly and deeply throughout the hold, using each exhalation to sink deeper into the stretch without straining.
Cues
- Keep shoulders flat on the floor
- Pull smoothly without yanking
- Keep the opposite leg grounded
Common faults
- Lifting the head and shoulders off the floor to pull the leg.
- Keep your upper body relaxed and flat against the mat; hold behind the thigh if your shin is out of reach.
- Pulling forcefully on the knee cap, causing joint discomfort.
- Grip the upper shin or interlace your fingers behind the hamstring rather than pulling directly on the patella.
Safety
- Do not force the knee into excessive flexion or compression if you have acute knee or hip joint pain.
Muscles
Joints
- Hip: Flexion
- Lumbar spine: Flexion
- Knee: Flexion
Details
- Movement
- Stretch
- Modality
- Flexibility, Mobility
- Mechanics
- compound
- Force
- static
- Laterality
- unilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- None
- Record
- Duration
- Load
- none
Sources
- wger: Knee to Chest Stretch, by hpmbala@gmail.com (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.