Legs · Bodyweight
Knee Hug Glute Stretch
How to do the knee hug glute stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back and pull one knee in toward your chest, hugging it with both arms while the other leg stays extended or bent on the floor. Draw the knee gently toward the opposite shoulder to bias the glute. Hold and breathe, then switch sides.
- 1Feel a steady stretch deep in the glute of the hugged leg
- 2Keep your head and shoulders relaxed on the floor
- 3Breathe slowly and let the hip ease into the stretch
Common mistakes
- Don't yank the knee hard; ease it in gradually
- Avoid lifting your head and tensing your neck
- Don't hold your breath while you hold the stretch
Muscles worked
The knee hug glute stretch mainly works the glutes.
- GlutesPrimary
- Lower BackMinor
- HamstringsMinor
Kovo programs the knee hug glute stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.