PILATES MOTION ATLAS

Single Knee-to-Chest | Self-stretch in 3D

Single Knee-to-Chest: supine, glutes and hip. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Single Knee-to-Chest — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Supine · Glutes and hip

A self-stretch for the glutes and hip. Support your body and stay within a comfortable range.

Starting position

Lie on your back with both legs straight. Bend one knee and hold it with both hands.

Movement phases

1. Hold the knee

Let the straight leg and the pelvis rest on the floor.

2. Draw towards the chest

Use both hands to draw the knee slowly towards your chest.

3. Hold the stretch

Breathe where you feel a stretch around the buttock and lower back.

4. Lower the leg

Keep supporting with your hands as you bring the leg back.

What to check yourself

Check that the straight leg is not lifting off the floor and that there is no pinching feeling at the front of the hip.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

AAOS OrthoInfo — Hip Conditioning Program ↗
Crossing the legs beside a wall to stretch the outer hip, bringing the knee(s) towards the chest (one or both legs), and the back of the thigh lying down (with a towel if the hands do not reach).

Worcestershire Acute Hospitals NHS — Stretching Exercises (Physiotherapy) ↗
Self-stretches for the neck, shoulder, elbow and wrist; knee rolls and knee hugs lying down; inner thigh; lifting the chest lying face down; front of the hip at the edge of a bed; front and back of the thigh; and calf.

Open in 3D