How to do the Single Leg Lying Knee Hug Stretch
- Lie on your back, both legs straight.
- Bend one knee and hold your shin just below the knee.
- Gently pull the knee toward your chest, other leg straight on the floor.
- Hold this stretch for a few breaths, then release and repeat on the other leg.
Full technique — 6 steps
- Lie on your back with both legs straight on the floor.
- Bend one knee and bring it toward your chest.
- Hold your shin just below the knee with both hands.
- Gently pull the knee closer to your chest until you feel a stretch in your glutes.
- Keep the other leg straight on the floor and your head resting down.
- Breathe steadily, then release and repeat on the other side.
Common mistakes
- Holding your breath during the hold
- Pulling the knee in too hard
- Lifting the straight leg off the floor
- Letting the tailbone lift
- Lifting the head off the floor
Form cues
- Hug knee close
- Keep other leg straight
- Keep tailbone down
- Breathe slowly
Quick answers
What muscles does the Single Leg Lying Knee Hug Stretch work?
Primary: Glutes 7/10, Hamstrings 6/10.
When should I do the Single Leg Lying Knee Hug Stretch in a workout?
Warm-up. Done at the start to get the body ready. ≈ 2 min with rest.
How many sets and reps of the Single Leg Lying Knee Hug Stretch?
Strength: 1–2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Muscle growth: 1–2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Endurance: 2 sets of 30–45 reps, rest 15 s, 6 reps in reserve.
