How to Do One Knee To Chest
Start and end of one clean rep of One Knee To Chest.
Quick facts
| Primary muscle | Glutes |
|---|---|
| Secondary muscles | Hamstrings, Core |
| Equipment | Bodyweight |
| Category | Stretching |
How to perform 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.
Muscles worked
- Glutes (primary): extends and stabilises the hip — the engine behind hinges, squats and sprints.
- Hamstrings (secondary): bends the knee and extends the hip through hinges and pulls.
- Core (secondary): braces the trunk and resists twisting to protect the spine.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
Form tips
- Finish each rep by squeezing the glutes and standing fully tall, without over-arching the back.
- Own the largest range you can control with clean form before you chase extra reps.
- Ease in until you feel mild tension, never pain, and breathe out as you sink a little deeper.
- Stop a rep or two short of failure on most sets to keep form clean and recover faster.
Common mistakes
- Turning a hip hinge into a squat and losing the stretch on the glutes.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Bouncing into the stretch instead of holding it steadily.
Frequently asked questions
What muscles does One Knee To Chest work?
One Knee To Chest mainly works the glutes, with the hamstrings, core helping as secondary movers.
What equipment do I need for One Knee To Chest?
None — One Knee To Chest is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for One Knee To Chest?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
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