One Knee To Chest
One Knee To Chest is a compound stretching exercise that trains the glutes.
StretchingBeginnerCompoundStatic
Primary muscles: Glutes
Secondary muscles: Hamstrings, Lower Back
How to do it
- 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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the One Knee To Chest from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Glutes volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
