Back to Exercises
StretchingBeginner
One Knee To Chest
Equipment
Bodyweight
Target Muscles
Glutes
Category
Stretching
Muscle Group
Glutes
Force Type
static
Mechanics
compound
Target Muscles
Glutes
Secondary Muscles
HamstringsLower back
Breathing
Breathe steadily throughout the hold — avoid holding your breath. Inhale and exhale in a controlled rhythm.
Common Mistakes
- •Rushing through reps instead of using a controlled tempo
- •Holding your breath during the movement
- •Not using the full range of motion
Safety Tips
- •Use a spotter or safety racks when lifting heavy
- •Always warm up properly before attempting this exercise
- •Stop immediately if you feel sharp or joint pain
Variations
- •Try a deficit version to increase the range of motion
- •Add a pause at the bottom to eliminate momentum
- •Increase intensity by elevating your feet
Alternatives
- •Try a dynamic warm-up version before workouts
- •Use the contract-relax PNF method to deepen the stretch
- •Choose another exercise that targets the glutes
Progressions
- •Master the basic form with bodyweight before adding external load
- •Increase the weight by 5-10% once you can complete all reps with clean form
- •Slow down the eccentric (lowering) phase to 3-4 seconds
- •Reduce rest periods between sets to increase workout density
- •Add an extra set or rep each week (progressive overload)
Regressions
- •Use an assisted version (bands, partner, or machine) to reduce load
- •Reduce the weight to focus strictly on technique
- •Decrease the range of motion if you feel joint discomfort
- •Increase rest intervals to ensure full recovery between sets
Beginner Tips
- •Master proper form before increasing weight
- •Focus on slow, controlled movements — don't chase speed
- •Start with 2-3 sets of 10-12 reps to build a solid foundation
- •Record yourself to check your form
Pro Tips
- Stay tight throughout — brace your core before every single rep
- Focus on the mind-muscle connection — consciously squeeze the target muscle at the peak of each rep
- Use a 2-1-3 tempo (2 seconds up, 1 second pause, 3 seconds down) to maximise time under tension