10 Best One Knee To Chest Alternatives for Glute Isolation

The One Knee To Chest is done lying on your back. Ranked closest by our scoring: the Roller Hip Stretch, Hug Keens To Chest and the Assisted Lying Gluteus And Piriformis Stretch. Three harder versions, the Iron Cross Stretch, the Seated Piriformis Stretch and the Ankle On The Knee, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: One Knee To Chest

One Knee To Chest
Primary muscle
Glutes
Equipment
Bodyweight
Difficulty
Beginner
Type
Isolation

Secondary muscles: Hamstrings, Lower Back

How to perform One Knee To Chest
  1. Start off by lying on the floor.
  2. Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.
  3. Gently tug that knee toward your nose.
  4. Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.
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Ranked One Knee To Chest Alternatives

10 substitutes, ranked by how closely each one matches the One Knee To Chest on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Roller Hip StretchPlay demonstration

    1. Roller Hip Stretch

    95% match
    • Glutes
    • Foam-roll
    • Beginner
    • Isolation

    A good swap when you have a foam roller to work with, and it still works the glutes.

    How to perform this exercise
    1. Start by sitting on the ground with your legs extended in front of you.
    2. Place the roller under your glutes, just above your knees.
    3. Lean back and place your hands on the ground behind you for support.
    4. Engage your glutes and slowly roll the roller forward, bending your knees and bringing them towards your chest.
    5. Pause for a moment at the end of the movement, feeling a stretch in your glutes.
    6. Slowly roll the roller back to the starting position, extending your legs.
    7. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: glutes, the same as the One Knee To Chest
    • Equipment: bodyweight only, the same as the One Knee To Chest
    • Body position: lying on your back, the same as the One Knee To Chest
  2. Hug Keens To ChestPlay demonstration

    2. Hug Keens To Chest

    93% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation

    It uses the same equipment and still works the glutes.

    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart.
    2. Bend your knees and lower your body down into a squat position.
    3. As you squat down, bring your knees up towards your chest and hug them with your arms.
    4. Hold this position for a moment, then slowly return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: glutes, the same as the One Knee To Chest
    • Equipment: bodyweight only, the same as the One Knee To Chest
    • Body position: lying on your back, the same as the One Knee To Chest
  3. Assisted Lying Gluteus And Piriformis StretchPlay demonstration

    3. Assisted Lying Gluteus And Piriformis Stretch

    90% match
    • Glutes
    • Other
    • Beginner
    • Isolation

    A straight swap when you want to keep working the glutes.

    How to perform this exercise
    1. Lie on your back with your legs extended.
    2. Bend your right knee and place your right ankle on your left thigh, just above the knee.
    3. Grasp your left thigh with both hands and gently pull it towards your chest.
    4. Hold the stretch for 20-30 seconds.
    5. Release the stretch and repeat on the other side.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: glutes, the same as the One Knee To Chest
    • Equipment: bodyweight only, the same as the One Knee To Chest
    • Body position: lying on your back, the same as the One Knee To Chest
  4. Roller Hip Lat StretchPlay demonstration

    4. Roller Hip Lat Stretch

    90% match
    • Glutes
    • Foam-roll
    • Beginner
    • Isolation
    How to perform this exercise
    1. Start by kneeling on the ground with the roller positioned under your hips.
    2. Place your hands on the roller for support.
    3. Slowly roll the roller forward, extending your hips and stretching your glutes.
    4. Hold the stretch for a few seconds, then roll back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: glutes, the same as the One Knee To Chest
    • Equipment: bodyweight only, the same as the One Knee To Chest
    • Body position: lying on your back, the same as the One Knee To Chest
  5. Exercise Ball Hip Flexor StretchPlay demonstration

    5. Exercise Ball Hip Flexor Stretch

    90% match
    • Glutes
    • Stability-ball
    • Beginner
    • Isolation

    A good swap when you have a stability ball to work with, and it still works the glutes.

    How to perform this exercise
    1. Place the stability ball on the ground and kneel in front of it.
    2. Place your right foot on top of the stability ball, with your knee bent at a 90-degree angle.
    3. Extend your left leg behind you, keeping it straight.
    4. Lean forward, pushing your hips towards the stability ball, until you feel a stretch in your right hip flexor.
    5. Hold the stretch for 20-30 seconds, then switch sides and repeat.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Primary muscle: glutes, the same as the One Knee To Chest
    • Equipment: bodyweight only, the same as the One Knee To Chest
    • Body position: kneeling, not lying on your back
    • Balance: harder to stay steady on than the One Knee To Chest
  6. Iron Cross StretchPlay demonstration

    Progression

    6. Iron Cross Stretch

    88% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want a harder version that still works the glutes.

    How to perform this exercise
    1. Lie flat on your back with your arms extended out to the sides.
    2. Raise your legs up towards the ceiling, keeping them straight.
    3. Slowly lower your legs to one side, aiming to touch the floor with your feet.
    4. Hold the stretch for a few seconds, then return your legs to the starting position.
    5. Repeat the stretch on the other side.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: glutes, the same as the One Knee To Chest
    • Equipment: bodyweight only, the same as the One Knee To Chest
    • Body position: lying on your back, the same as the One Knee To Chest
  7. Seated Piriformis StretchPlay demonstration

    Progression

    7. Seated Piriformis Stretch

    87% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the ground with your legs extended in front of you.
    2. Bend your right knee and place your right foot on the outside of your left knee.
    3. Place your left elbow on the outside of your right knee and gently twist your torso to the right.
    4. Hold the stretch for 20-30 seconds, then switch sides and repeat.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Primary muscle: glutes, the same as the One Knee To Chest
    • Equipment: bodyweight only, the same as the One Knee To Chest
    • Body position: seated, not lying on your back
  8. Ankle On The Knee

    Progression

    8. Ankle On The Knee

    86% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. From a lying position, bend your knees and keep your feet on the floor.
    2. Place your ankle of one foot on your opposite knee.
    3. Grasp the thigh or knee of the bottom leg and pull both of your legs into the chest. Relax your neck and shoulders. Hold for 10-20 seconds and then switch sides.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Primary muscle: glutes, the same as the One Knee To Chest
    • Equipment: bodyweight only, the same as the One Knee To Chest
    • Body position: seated, not lying on your back
  9. Leg-up Hamstring Stretch

    9. Leg-up Hamstring Stretch

    85% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back, bend one knee, and put that foot flat on the floor to stabilize your spine.
    2. Extend the other leg in the air. If you're tight, you wont be able to straighten it. That's okay. Extend the knee so that the sole of the lifted foot faces the ceiling (or as close as you can get it).
    3. Slowly straighten the legs as much as possible and then pull the leg toward your nose. Switch sides.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Primary muscle: hamstrings, not glutes
    • Equipment: bodyweight only, the same as the One Knee To Chest
    • Body position: lying on your back, the same as the One Knee To Chest
  10. Piriformis-smr

    10. Piriformis-smr

    83% match
    • Glutes
    • Foam-roll
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit with your buttocks on top of a foam roll. Bend your knees, and then cross one leg so that the ankle is over the knee. This will be your starting position.
    2. Shift your weight to the side of the crossed leg, rolling over the buttocks until you feel tension in your upper glute. You may assist the stretch by using one hand to pull the bent knee towards your chest. Hold this position for 10-30 seconds, and then switch sides.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: glutes, the same as the One Knee To Chest
    • Equipment: bodyweight only, the same as the One Knee To Chest
    • Body position: seated, not lying on your back

One Knee To Chest FAQ

What muscles does One Knee To Chest work?

One Knee To Chest primarily targets the glute complex, especially the gluteus maximus and gluteus medius, by isolating hip extensors and stabilizers. Cue a neutral pelvis and brace your core to avoid lumbar rounding so the glutes, not the lower back, bear the stretch or contraction.

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