NOTES:  Difficulty Rating:  30%

Bring one knee up and back towards your chest whilst clasping the very top of the shin and pulling down gently so that you feel a stretch in your Glutes/Hip area. You might achieve a better stretch if you roll your hips forward slightly and gently 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 returning to the starting position. Fully relax for a few seconds, then switch 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.  Please 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 include 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 generally considered better and safer for individuals 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.  Additionally, the Single Leg Hug form is somewhat dependent on the person’s physique and ability.