Standing Knee Hug
A bodyweight stretch that targets glutes, hip flexors, hamstrings, and lower back to improve flexibility, balance, and posture; commonly used in warm-ups and yoga routines.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Glutes, Hip Flexors, Hamstrings
Secondary Muscles
Quads, Calves, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Hip Flexors
8/10Iliopsoas
Hamstrings
8/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
6/10Erector Spinae
Quads
4/10Calves
4/10Abs
4/10Programming
Typical Rep Range
1-3 reps
Rest Between Sets
10-30 seconds
How to Perform
Stand tall with feet hip-width apart, arms at sides. Shift weight to one foot, keeping standing knee slightly bent.
- Lift opposite knee toward chest.
- Clasp hands around shin or below knee.
- Gently pull knee closer to chest.
- Engage core and keep spine straight.
- Hold stretch while balancing on standing leg.
- Slowly lower leg and switch sides.
Coaching Tips
Form Cues
- Keep hips squared.
- Core tight.
- Gaze forward.
- Shoulders relaxed.
- Standing knee soft.
- Breathe steadily.
Breathing
Inhale to prepare, exhale as you pull knee to chest and brace core.
Tempo
0-0-5
Range of Motion
Lift knee until thigh is parallel to floor or higher if flexible; hold without forcing beyond comfort.
Safety
Safety Notes
- Avoid if acute ankle or lower back injury.
- Do not lock standing knee.
- Maintain spinal alignment to protect discs.
- Stop if balance lost.
- Consult professional for spinal issues.
- Work within personal limits.
Spotting
Not required; use wall for support if balance is an issue.
Common Mistakes
- Rounding back
- Locking standing knee
- Forcing knee too high
- Leaning torso
- Hips twisting
- Rushing release
When to Avoid
- Recent ankle injury
- Chronic lower back pain
- Acute spinal disc issues
Flexibility Needed
- Basic balance capability
- Hip flexion range
Build Up First
- Neutral standing posture
Also known as
Knee to Chest Stretch, Standing Knee to Chest, Single Leg Knee Hug
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