Single Leg Stretch (bent knee)
Enhance hip flexibility and release lower back tension with the Single Leg Stretch.
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.
How to Do Single Leg Stretch (bent knee)
- 1Setup
Lie flat on your back on a mat, with both legs extended straight and your arms resting by your sides.
- 2Setup
Bend one knee and bring it towards your chest, grasping it with both hands just below the kneecap.
- 3
Gently pull the bent knee closer to your chest, feeling a stretch in your glute and hip.
- 4
Simultaneously, actively press the heel of the opposite, extended leg away from your body, keeping it straight and grounded.
- 5
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.
Variations
Single Straight Leg Stretch
Improve flexibility and relieve tension in your hamstrings, glutes, and lower back with the Single Straight Leg Stretch. A gentle, effective floor stretch.
Recumbent Knee Flexor Stretch
Gently stretch your knee flexors (hamstrings) while lying on your back. This recumbent stretch improves flexibility and reduces tightness effectively.
Raised Leg Knee Flexor Stretch
Effectively stretch your hamstrings and improve flexibility with the Raised Leg Knee Flexor Stretch.
Single Leg Sit (wall)
Challenge your quadriceps and glutes with the Single Leg Wall Sit. Improve muscular endurance and stability by holding a seated position against a wall
Related Exercises
Double Lean Back Quadriceps Stretch
Deeply stretch your quadriceps with the Double Lean Back stretch. Sit on your heels, then gently lean back to lengthen your thigh muscles.
Standing Quadriceps Stretch
Improve flexibility and reduce tightness in your quadriceps with this simple standing stretch. Easily performed anywhere, no equipment needed.
Quadriceps stretch
Gently stretch your quadriceps with this standing bodyweight exercise. Improve flexibility, reduce muscle tightness, and enhance recovery.
Single Lean Back Quadriceps Stretch
Stretch your quadriceps effectively with the Single Lean Back Quadriceps Stretch. Improve flexibility in your thighs and hips using just your body weight.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Track Single Leg Stretch (bent knee) in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free