One Knee To Chest

How to perform

1. 01Start off by lying on the floor.
2. 02Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.
3. 03Gently tug that knee toward your nose.
4. 04Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.
• —Bouncing into the stretch instead of holding it.