Stretch - One Knee To Chest
Recommendations: 1-2 Sets, 1-5 Reps, 10-20 Dur
Beginner Glutes Hip Flexors Stretching Body Only Gym
Purpose: This exercise is a controlled, balanced glute exercise for building tone and shape.
Benefits: This is a good exercise for core glute muscle development.
Lie face up on an exercise mat on the floor. Your legs should be straight. Pull the right knee to the chest, holding it under the knee to protect the kneecap. This is the starting position. Gently pull the right knee towards your nose. Keep the left leg straight and the back flat on the floor. Breathe normally. Continue pushing for 10-20 seconds. Return the right leg to the starting position. Lie face up on an exercise mat on the floor. Your legs should be straight. Pull the right knee to the chest, holding it under the knee to protect the kneecap. Repeat for the recommended number of repetitions. Lie face up on an exercise mat on the floor. Your legs should be straight. Pull the left knee to the chest, holding it under the knee to protect the kneecap. This is the starting position. Gently pull the left knee towards your nose. Keep the right leg straight and the back flat on the floor. Breathe normally. Continue pushing for 10-20 seconds. Return the left leg to the starting position. Lie face up on an exercise mat on the floor. Your legs should be straight. Pull the left knee to the chest, holding it under the knee to protect the kneecap. Repeat for the recommended number of repetitions.
The glutes consist of the gluteus maximus, gluteus medius, and gluteus minimus. They create hip joint motion to lift the thigh forward, lift the thigh to the side, rotate the leg inward, and rotate the thigh outward.
Step 1
Lie on the floor with your right knee over your chest and left leg is straight.
Lie face up on an exercise mat on the floor. Your legs should be straight. Pull the right knee to the chest, holding it under the knee to protect the kneecap. This is the starting position.
Step 2
Pull your right knee to your nose, Pause briefly.
Gently pull the right knee towards your nose. Keep the left leg straight and the back flat on the floor. Breathe normally. Continue pushing for 10-20 seconds.
Step 3
Return the right leg to the starting position.
Return the right leg to the starting position. Lie face up on an exercise mat on the floor. Your legs should be straight. Pull the right knee to the chest, holding it under the knee to protect the kneecap. Repeat as required.
Step 4
Lie on the floor with your left knee over your chest and right leg is straight.
Lie face up on an exercise mat on the floor. Your legs should be straight. Pull the left knee to the chest, holding it under the knee to protect the kneecap. This is the starting position.
Step 5
Pull your left knee to your nose, Pause briefly.
Gently pull the left knee towards your nose. Keep the right leg straight and the back flat on the floor. Breathe normally. Continue pushing for 10-20 seconds.
Step 6
Return the left leg to the starting position.
Return the left leg to the starting position. Lie face up on an exercise mat on the floor. Your legs should be straight. Pull the left knee to the chest, holding it under the knee to protect the kneecap. Repeat as required.