Lying Single Leg Knee Hug
BWBodyweightUnilateralStretch
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The Lying Single Leg Knee Hug is a bodyweight stretch performed lying on your back, where you hug one knee toward your chest with both hands while keeping the other leg extended. Its primary purpose is to release tension and improve flexibility in the glutes and lower back by targeting the hip flexors, glutes, and erector spinae muscles unilaterally. This exercise benefits athletes, desk workers, or anyone with tight hips or lower back discomfort, promoting better mobility and recovery in strength training routines.
How to Perform Lying Single Leg Knee Hug
- 1Lie flat on your back on a mat with both legs extended straight and arms resting by your sides.
- 2Bend your right knee and hug it toward your chest using both hands interlaced behind the knee or on the shin.
- 3Keep your left leg fully extended and pressed flat into the mat, toes pointing up.
- 4Gently pull the right knee closer to your chest until you feel a stretch in the glutes and lower back, inhaling deeply to relax into the position.
- 5Hold the stretch for 20-30 seconds while breathing steadily—inhale through the nose, exhale through the mouth to deepen the release.
- 6Slowly release the right leg back to the starting position, then switch sides by hugging the left knee.
- 7Repeat 2-3 holds per side.
- 8Key form tips: Keep your head and shoulders relaxed on the mat—avoid lifting them. Engage your core lightly to protect the lower back. Common mistake: Allowing the extended leg to lift off the ground, which reduces the stretch effectiveness.
