One Knee To Chest

What it is

This foundational stretch is performed while lying on your back. It primarily targets your glutes, hamstrings, and lower back, providing a gentle release. You will also experience a stretch in the hip flexor of the extended leg.

Technique tips

• Grasp under your knee joint, not directly on the kneecap.
• Keep your extended leg straight and firmly pressed to the floor.
• Gently pull your knee towards your chest until you feel a comfortable stretch.
• Breathe deeply and slowly throughout the stretch.
• Ensure your lower back remains flat against the mat.
• Hold each side for 20-30 seconds before switching.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.