The standing knee-to-chest stretch is a balance-challenging stretch where you stand on one leg and pull the other knee toward your chest. It stretches the glute and lower back of the lifted leg while training balance on the standing leg. It is a practical between-sets stretch.
Muscle Group
Back, Glutes
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches the glutes and lower back
- Trains single-leg balance simultaneously
- Practical standing stretch for between sets
- No equipment needed
- Improves hip flexibility
- Easy to do anywhere
How to perform
- Stand tall on your left leg. Use a wall or pole for balance if needed.
- Lift your right knee up toward your chest.
- Wrap both hands around your right shin and gently pull it closer to your chest.
- Stand tall — do not round your back. Keep your standing leg slightly soft.
- Feel the stretch through your right glute and lower back.
- Hold for 15 to 30 seconds. Breathe deeply.
- Release and switch sides.
- Use a wall for balance support if needed.
FRONT VIEW
BACK VIEW
Glutes
Primary
Lower Back
Primary
Hamstrings
Primary