Lying Single Bent Knee Hold Stretch
The lying single bent knee hold stretch is a bodyweight flexibility exercise targeting the glutes and hip flexors. The single-leg pull toward the chest isolates the stretch to one side at a time, allowing greater control and depth.
How to do it
- Lie flat on your back with both legs extended.
- Bend one knee and draw it toward your chest, holding it with both hands.
- Gently pull the knee closer until you feel a stretch in your glute and outer hip.
- Hold the stretch for 20-30 seconds.
- Release and repeat on the other side.
Form cues
- Keep your head and shoulders relaxed on the floor.
- Draw the knee gently toward your chest until a mild stretch is felt.
- Breathe steadily and avoid holding your breath.
- Keep your opposite leg flat and resting on the ground.
Breathing: Inhale deeply through your nose, then exhale slowly as you gently draw the knee closer to deepen the stretch.
Common mistakes
- Lifting the head and neck off the floor, which creates unnecessary tension in the upper body.
- Pulling the knee too forcefully, which can cause pinching in the hip joint or lower back strain.
- Allowing the opposite straight leg to lift off the floor, which reduces the effectiveness of the hip opening.
Muscles worked
Primary: glutes. Secondary: lower back, hip flexors.
Suggested sets & reps
Get fitter
2-3 sets x 30 seconds per leg, rest 30 seconds
Lose weight
2-3 sets x 30 seconds per leg, rest 30 seconds
Build muscle
2-3 sets x 30 seconds per leg, rest 30 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have acute hip or lower back pain, ease off or check with a professional before attempting this stretch.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How often should I do this stretch?
You can perform this stretch daily, especially after workouts or before bed to help release tension in your hips and lower back.
What if I feel a pinch in the front of my hip?
Try pulling the knee slightly out toward your shoulder rather than straight up toward your chest to create more space in the hip joint.
Should I feel this in my lower back?
You may feel a gentle release in your lower back, but if you feel sharp pain, ease off and reduce the range of motion.