Knee To Chest 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Isolation
Force Type
Stretch
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Knee To Chest exercise is a bodyweight stretch that primarily targets the hamstrings while also engaging the glutes. It involves lying on your back with knees bent and feet flat on the floor, then bringing one knee toward the chest while keeping the lower back pressed to the floor. This movement helps improve flexibility and mobility in the hamstrings and glutes, relieves lower back tension, and can be performed on each leg for 15 to 30 seconds, making it a simple yet effective exercise for stretching and recovery.
How to Perform
Lie on your back with both knees bent and your feet resting flat on the ground.
Wrap your hands around one knee and gently pull it toward your chest.
Maintain this position, ensuring your lower back stays in contact with the floor, for 15 to 30 seconds while taking slow, steady breaths.
Release the leg and slowly return it to the starting position.
Repeat the same steps with the other leg.
Perform 2 to 4 repetitions per leg, focusing on controlled movement and maintaining proper posture throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
If your knees are uncomfortable, hold the back of your thigh instead of the knee itself.
To increase the stretch or make it more comfortable, keep the opposite leg extended flat on the floor while drawing one knee toward your chest.
Always pay attention to your body and discontinue the exercise if it causes pain or discomfort.
How Not to Perform
Don’t lift your lower back off the floor while pulling your knee to your chest.
Don’t pull your knee forcefully; avoid jerking or bouncing movements.
Don’t let your opposite leg bend or lift if you are trying to keep it flat for a deeper stretch.
Don’t hold your breath; maintain steady, controlled breathing throughout the stretch.
Don’t pull the knee too close to your chest if it causes discomfort in the hip or lower back.
Don’t rush through the exercise; avoid performing it too quickly or skipping the hold.
Don’t ignore pain signals; stop immediately if you feel sharp or unusual pain.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
