▸ Legs
One Knee To Chest
Glutes
beginner · compound · stretching
Also works: Hamstrings · Lower Back
A glutes movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Start off by lying on the floor.
02
Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.
03
Gently tug that knee toward your nose.
04
Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.