Single Leg Stretch (bent knee)
Perform the Single Leg Stretch with a bent knee to engage your core and improve flexibility.
- Lie on your back with your knees bent and feet flat on the floor.
- Lift one leg, keeping the knee bent, and bring it towards your chest.
- Use your hands to gently pull the knee closer while keeping the other foot on the ground.
- Hold the position for a few seconds, then switch legs.
How to perform the Single Leg Stretch (bent knee)
- Set up. Set up in a stable, balanced starting position appropriate for the Single Leg Stretch (bent knee) 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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