Exercise
ONE-KNEE TO CHEST (SUPINE)
Stand
Squat
Form cues
Lie flat on your back with both legs extended before lifting
Draw one knee toward your chest while keeping the opposite leg extended and low
Clasp your hands behind your knee — not your shin — for safe leverage
Keep your lower back pressed firmly to the floor throughout
Breathe steadily and relax your hip deeper with each exhale
Instructions
Step-by-step technique
Lie flat on your back on a mat with both legs extended and arms at your sides.
Lift both legs to a 90-degree angle above your hips with knees slightly bent.
Extend one leg out straight in front of you, hovering a few inches above the floor.
Draw the other knee toward your chest, clasping your hands behind the knee.
Press your lower back firmly into the mat throughout the stretch.
Hold for 20–30 seconds, breathing steadily.
On each exhale, try to draw the knee slightly closer to your chest.
Switch legs and repeat on the other side.