Core · Bodyweight
Bent Knee Single Leg Stretch
How to do the bent knee single leg 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
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back and curl your head and shoulders up off the floor. Hug one bent knee into your chest while extending the other leg out at an angle, then switch legs in a smooth alternating rhythm. Keep your core braced and lower back pressed down throughout.
- 1Feel your lower abs holding your spine flat as the legs switch
- 2Keep your head and shoulders lifted with your neck relaxed
- 3Move the legs from a stable, braced midsection
Common mistakes
- Do not let your lower back arch off the floor
- Avoid yanking your neck with your hands
- Do not extend the leg so low that your back lifts
Muscles worked
The bent knee single leg stretch mainly works the lower abs, with the upper abs, hip flexors, and obliques assisting.
- Lower AbsPrimary
- Upper AbsSupport
- Hip FlexorsSupport
- ObliquesSupport
- QuadsMinor
Kovo programs the bent knee single leg 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 abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.