KEY AREAS: Glutes, Hips,
START POSITION: Lie on your back in the Classic Pilates Start Position.
NOTES: Bring one knee up and back towards your chest whilst clasping the vey top of the shin and pulling down gently so that you feel a stretch in your Glutes/Hip area. You might get a better stretch if you roll your hips by a tiny amount and very slightly pull the bent leg across your chest – the center part of your chest is probably far enough for most people. Pause and hold the stretch for a few seconds before slowly lowering back to the start to fully relax for a few seconds before switching to the other leg.
Note that it is good form to mesh your fingers together and fully relax your arms and shoulders except for a gentle pull downwards. Don’t move the other foot and keep it firmly planted on the floor with an angle to the bent leg of less than 90°.
Other names for this exercise are Single Knee-to-Chest, Single knee Clasp or Lying Knee Hug.
There are several other forms of this exercise such as the Standing Knee Hug, but the Lying version is better and safer for people with Lower Back issues.
I classify this exercise as intermediate level (lower intermediate) because it is surprisingly more awkward than the Double Knee Hug which is more about relaxation than getting a good form stretch, Also, the form for the Single Leg Hug is somewhat dependent on the persons physique and ability.