All about the Single Knee Hug Stretch
(Pilates)
BENEFITS & MUSCLES WORKED: Glutes, Hips, Lower Back Flexibility
Watch: my Single Knee Hug video
START POSITION: Lie on your back in the Classic Pilates Start Position
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 can achieve a better stretch by rolling your hips forward slightly and gently pulling the bent leg across your chest—the center of your chest is 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 interlace your fingers and fully relax your arms and shoulders, except for a gentle downward pull. Please don’t move the other foot; keep it firmly planted on the floor, with the angle to the bent leg less than 90°.
Learn more about the Single Knee Hug
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.
