Male

Single Leg Stretch (bent knee)

Muscles involved

Mastering the Single Leg Stretch (bent knee) brings a tremendous amount of confidence to your movement quality. Since you only rely on your own body weight, this exercise allows you to dial in your form while giving your glutes a precise and focused workout. During a solid set, you should feel a steady, controlled tension around your glutes as you alternate your legs with purpose. Focus on maintaining smooth breath control and keeping your core engaged so your lower back stays grounded. When you perform each repetition with total intention rather than rushing, you get that satisfying feeling of a deep muscle activation that leaves your glutes strong, steady, and properly engaged for the rest of your routine.

How to do it

1. Lie on your back with your knees bent, feet off the floor, and lift your head and shoulders, looking at your knees. 2. Pull your right knee towards your chest while extending your left leg straight out, hovering above the floor. 3. Pause at the top of the stretch, holding the position. 4. Switch legs by pulling your left knee in and extending your right leg out in a continuous alternating motion.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your chin tucked and head off the floor. - Exhale as you switch legs in a continuous, flowing motion. - Pull your knee in as close to your chest as possible. - Keep your lower back pressed into the mat.