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Exercise handout — move better, feel better.
Supine Knee-to-Chest (Single Leg)
Gentle hip flexion stretch bringing one knee toward chest. Can relieve some SI and low back tension.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: towel around thigh
Dosage
2
Sets
20 sec
Reps / Time
10 sec
Rest
15-25 sec hold each side
Tempo
Step-by-Step Guide
Set up
- Lie on your back
- Other leg can be bent with foot on floor or straight
- Head resting comfortably
No image for this step. Follow the written instruction.
Step 1 of 4
Bring one knee toward chest
No image for this step. Follow the written instruction.
Step 2 of 4
Hold behind thigh (not on kneecap)
No image for this step. Follow the written instruction.
Step 3 of 4
Pull gently until mild stretch is felt
No image for this step. Follow the written instruction.
Step 4 of 4
Hold and breathe
Breathing
- Breathe slowly and deeply
- Exhale to relax
Form Cues
- Gentle pull - don't force
- Keep other hip down
- Relax into stretch
- Breathe throughout
Common Mistakes to Avoid
- Pulling too hard
- Holding on kneecap
- Other hip lifting
- Holding breath
Safety Information
Stop if increases SI pain. Keep gentle.
Progressions
Double knee to chest, longer holds
Regressions
Keep knee further from chest
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.