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Single Leg Stretch (bent knee)

Single Leg Stretch (bent knee)

The Single Leg Stretch (bent knee) is a highly effective exercise that primarily targets the abdominal muscles, particularly the rectus abdominis. This exercise is great for individuals looking to strengthen their core and improve overall stability. To perform the Single Leg Stretch (bent knee), begin by lying on your back with your knees bent and feet flat on the ground. Bend one knee towards your chest while keeping your other leg extended and hovering slightly above the floor. As you bring one knee towards your chest, utilize your abdominal muscles to lift your upper body off the ground, reaching your hands towards your ankle or shin. Maintain proper form and control throughout the movement, keeping your core engaged and your lower back pressed into the floor. The Single Leg Stretch (bent knee) offers several benefits beyond abdominal strengthening. It also engages the hip flexors, quadriceps, and gluteal muscles for added lower body conditioning. The exercise can help improve balance and stability, as it requires core control while performing dynamic movements with the legs. By consistently incorporating the Single Leg Stretch (bent knee) into your fitness routine, you can enhance your abdominal strength, promote better posture, and develop a more toned and balanced physique. Remember to exhale as you pull your knee in and inhale as you extend your leg, maintaining a steady breathing pattern throughout the exercise.


  • Lie flat on your back with your knees bent and your feet on the ground.
  • Extend one leg straight in front of you and lift your other leg off the ground, keeping your knee bent.
  • Place your hands on the back of your thighs, just above your knees.
  • Inhale deeply and as you exhale, gently pull your leg towards your chest, while maintaining a slight resistance with your hands.
  • Switch legs, while keeping your head, neck, and shoulders relaxed on the ground.
  • Continue alternating legs, engaging your core muscles to stabilize your body throughout the exercise.
  • Perform 8-10 repetitions for each leg, or as many as you feel comfortable with.
  • Remember to breathe throughout the exercise and listen to your body's limits.

Tips & Tricks

  • Engage your core by pulling your belly button in towards your spine throughout the exercise.
  • Breathe deeply and exhale as you stretch your leg out and inhale as you bring it back in.
  • Maintain a neutral spine by keeping your head, neck, and shoulders relaxed and aligned.
  • Focus on proper form and technique, rather than speed, to maximize the benefits of this exercise.
  • Start with a lighter resistance or bodyweight and gradually increase as you build strength and endurance.
  • Include this exercise as part of a well-rounded workout routine to target the abdominal muscles and improve overall core stability.
  • Listen to your body and modify or adjust the exercise if you experience any pain or discomfort.
  • Stay consistent and make this exercise a regular part of your fitness routine for better results over time.
  • Stay hydrated by drinking water before, during, and after your workout to replenish fluids lost during exercise.
  • Fuel your body with a balanced diet that includes lean proteins, healthy fats, and complex carbohydrates to support muscle recovery and growth.

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