Single Leg Stretch (bent knee)

Enhance hip flexibility and release lower back tension with the Single Leg Stretch.

BeginnerThighs Body weight

Movement: Compound
Force: Pull
Per set: 30s
Rest: 10s

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Variations of Single Leg Stretch (bent knee)

Isolation

Single Straight Leg Stretch

Thighs · Gluteus Maximus · Body weight

Beginner

Isolation

Recumbent Knee Flexor Stretch

Thighs · Body weight

Beginner

Isolation

Raised Leg Knee Flexor Stretch

Thighs · Body weight

Beginner

Compound

Single Leg Sit (wall)

Thighs · Quadriceps · Body weight

Intermediate

Description

A stretching exercise that targets the hip flexors and lower back. The movement involves lying flat on the back and pulling one knee towards the chest while keeping the other leg extended.

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How to do Single Leg Stretch (bent knee)

01
Setup
Lie flat on your back on a mat, with both legs extended straight and your arms resting by your sides.
02
Setup
Bend one knee and bring it towards your chest, grasping it with both hands just below the kneecap.
03
Gently pull the bent knee closer to your chest, feeling a stretch in your glute and hip.
04
Simultaneously, actively press the heel of the opposite, extended leg away from your body, keeping it straight and grounded.
05
Maintain a neutral spine, ensuring your lower back remains pressed into the mat, and hold this position for the prescribed duration.

Tips

Actively lengthen the extended leg by pushing through the heel to enhance the stretch in the hip flexor of that leg.
Engage your abdominal muscles slightly to keep your lower back flat against the floor and prevent arching.
Breathe deeply and slowly throughout the stretch, exhaling as you gently deepen the pull on your knee.

Common mistakes

Rounding the lower back off the floor reduces the stretch effectiveness and can strain the spine; actively press your lower back into the mat by engaging your core.
Not fully extending the non-stretching leg diminishes the opposing stretch; ensure the extended leg is straight and the heel is actively reaching away.
Holding your breath creates tension and limits flexibility; focus on slow, controlled breathing to relax into the stretch.

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Questions

What muscles does Single Leg Stretch (bent knee) work?

Single Leg Stretch (bent knee) primarily targets Gluteus Maximus, Obliques, Quadriceps, Rectus Abdominis.

Is Single Leg Stretch (bent knee) good for beginners?

Single Leg Stretch (bent knee) is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Single Leg Stretch (bent knee)?

You need Body weight to perform Single Leg Stretch (bent knee). If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Single Leg Stretch (bent knee)?

Actively lengthen the extended leg by pushing through the heel to enhance the stretch in the hip flexor of that leg. Engage your abdominal muscles slightly to keep your lower back flat against the floor and prevent arching. Breathe deeply and slowly throughout the stretch, exhaling as you gently deepen the pull on your knee.

What are common mistakes when doing Single Leg Stretch (bent knee)?

Rounding the lower back off the floor reduces the stretch effectiveness and can strain the spine; actively press your lower back into the mat by engaging your core. Not fully extending the non-stretching leg diminishes the opposing stretch; ensure the extended leg is straight and the heel is actively reaching away. Holding your breath creates tension and limits flexibility; focus on slow, controlled breathing to relax into the stretch.