# Standing Knee Hug Stretch

A standing stretch: balance on one leg and hug the other knee to your chest. Stretches the glutes and the back of the thigh, and works as a warm-up where lying down is not practical.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/knee-to-chest-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/standing-knee-hug-stretch/

## Muscles worked

- Glutes: 8/10
- Hamstrings: 5/10
- Hip flexors: 3/10
- Hip abductors: 3/10

## How to do the Standing Knee Hug Stretch

1. Stand tall and shift your weight onto one foot.
2. Lift the other knee and hold your shin just below the knee.
3. Gently pull the knee toward your chest, keeping your torso upright.
4. Hold this stretch for a few breaths, then release and repeat on the other leg.

### Full technique — 6 steps

1. Stand tall with feet about hip-width apart and arms at your sides.
2. Shift your weight onto one foot and keep that knee straight.
3. Lift the other knee toward your chest and hold your shin just below the knee with both hands.
4. Gently pull the knee closer to your chest until you feel a stretch in your glutes.
5. Keep your torso upright and your standing leg straight as you hold.
6. Breathe steadily, then release and repeat on the other side.

## Common mistakes

- Holding your breath during the hold
- Rounding the back to reach the knee
- Bending the standing knee
- Pulling the knee in too hard

## Form cues

- Hug knee close
- Stay tall through torso
- Keep standing knee straight
- Breathe slowly
- Use wall for balance

## How much to do

- **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**: 2–3 sets of 30–45 reps · rest 15 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Standing Knee Hug Stretch work?

Primary: Glutes 8/10. Also works: Hamstrings 5/10, Hip flexors 3/10, Hip abductors 3/10.

### When should I do the Standing 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 Standing 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: 2–3 sets of 30–45 reps, rest 15 s, 6 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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