Standing Knee To Chest
BWBodyweightStretch
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Standing Knee to Chest is a bodyweight stretch performed standing, where you hug one knee toward your chest while maintaining balance on the opposite leg. Its primary purpose is to improve hip flexor flexibility, relieve lower back tension, and enhance glute activation through dynamic stretching. It primarily targets the glutes and back muscles, benefiting athletes, runners, and anyone with tight hips or lower back discomfort seeking better mobility and posture.
How to Perform Standing Knee To Chest
- 1Stand tall with feet hip-width apart, arms relaxed at your sides, and core lightly engaged.
- 2Shift weight slightly onto your left foot for balance, keeping right knee soft.
- 3Inhale as you slowly lift your right knee toward your chest, using both hands to gently hug it in.
- 4Exhale as you hold the stretch for 20-30 seconds, keeping hips square and torso upright.
- 5Inhale to slowly lower the right foot back to the floor with control.
- 6Repeat steps 2-5 on the left leg.
- 7Perform 2-3 sets per side.
- 8Key form tips: Avoid rounding the back—keep spine neutral; don't pull too hard on the knee to prevent strain; breathe steadily to deepen the stretch; common mistake is leaning back or arching the lower back.
