Standing knee to chest (hold)

Mobilityeasytimedno equipment

Standing tall on one leg, the other knee is drawn up and hugged to the chest with both hands clasped just below the knee. The standing leg stays straight and the trunk upright, so the stretch is felt in the buttock and the back of the lifted hip, with a balance demand on the standing side.

How to do it

1. Stand tall, feet together, weight on the left foot; fix the eyes on a point ahead for balance.
2. Lift the right knee and clasp both hands just below it (over the shin), not on the kneecap.
3. Pull the knee gently toward the chest; keep the standing knee straight, the pelvis level and the chest lifted (no rounding of the back).
4. Hold 20-30 seconds breathing normally, release with control and switch legs. Hold a wall with one hand if balance is a problem.

Muscles worked

Supporting: glutes