Standing Knee to Chest

Hip Flexors, GlutesBodyweight

A dynamic standing glute pull that challenges single-leg balance and hip stability.

How to do it

1Stand tall with feet hip-width apart and chest up.

2Shift your weight to one leg and lift the opposite knee toward your chest.

3Clasp your shin with both hands and pull the knee firmly up.

4Stay upright through your spine without hunching forward.

5Lower your leg to the floor and switch sides.

Common mistakes

Rounding your back and leaning down to meet the knee instead of standing tall.

Arching your lower back to pull higher, jamming the lumbar spine.

Rushing the pull and losing balance before securing the top hold.

Breathing

Inhale as you stand. Exhale as you pull your knee to your chest.

Make it harder or easier

To make it easier, stand near a wall and hold on with one hand for balance.

To make it harder, drive up onto the toes of your standing foot at the top.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.