Seated Single Leg Hugging Knee Flexion
Begin seated with your back straight and one leg extended in front of you.
Gently hug the knee of the bent leg towards your chest while keeping the other leg straight.
- Engage your core and maintain a straight posture.
- Hold the position for a few seconds, feeling the stretch in your hip and thigh.
- Release and switch legs, repeating the movement.
How to perform the Seated Single Leg Hugging Knee Flexion
- Set up. Set up in a stable, balanced starting position appropriate for the Seated Single Leg Hugging Knee Flexion using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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