One Leg Stretch (bent knee)
Expert Advice
Keep your head and neck relaxed on the floor to avoid creating tension while performing the stretch.
How-to-do Steps
- Lie on your back with both knees bent and feet flat on the floor.
- Bring one knee towards your chest, holding it with both hands.
- Gently pull the knee closer to your chest to deepen the stretch in the glute and hip area.
- Hold the position for a few seconds before releasing.
- Repeat with the other leg.
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Muscles Worked
One Leg Stretch (bent knee) primarily targets the Quads, Abs, Glutes, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads33%
Abs33%
Glutes29%
Secondary
Calves5%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does One Leg Stretch (bent knee) work?
One Leg Stretch (bent knee) primarily targets the Quads, Abs, Glutes. Secondary muscles involved include Calves. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for One Leg Stretch (bent knee)?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is One Leg Stretch (bent knee) suitable for beginners?
Yes, One Leg Stretch (bent knee) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
