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One Knee To Chest

beginnerstretchingstaticcompound
One Knee To Chest — Body Weight Glutes exercise demonstration
One Knee To Chest — Body Weight Glutes exercise demonstration
Body part
Upper Legs
Target
Glutes
Equipment
Body Weight
Secondary
Hamstrings, Lower Back

Instructions

  1. 1Start off by lying on the floor.
  2. 2Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.
  3. 3Gently tug that knee toward your nose.
  4. 4Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.

Get this via the API

This exercise — and the full catalog of 873 — as structured JSON.

GET /v1/exercises/{slug}
curl -H "X-API-Key: wk_live_…" \
  "https://api.work-out-db.com/v1/exercises/one-knee-to-chest"

Customize the request

  • Translate the response
    /v1/exercises/one-knee-to-chest?lang=es
    Localized name, description & steps — en · es · pt · fr
  • Every glutes exercise
    /v1/exercises?target=glutes
    Filter the catalog by the target muscle
  • Narrow by equipment & difficulty
    /v1/exercises?equipment=body-weight&difficulty=beginner
    Filters are combinable — stack as many as you need
  • Full-text search
    /v1/exercises/search?q=One%20Knee%20To%20Chest
    Trigram + full-text ranking, accent-insensitive
  • Sort & paginate
    /v1/exercises?sort=difficulty&order=desc&limit=25
    sort=name|difficulty · order · limit · offset · cursor
All query parameters
bodyPart, target, equipment, muscle
taxonomy slug
category
strength · cardio · mobility · stretching · plyometrics
difficulty
beginner · intermediate · advanced
force
push · pull · static
mechanic
compound · isolation
q
free-text search (accent-insensitive)
sort / order
name | difficulty · asc | desc
limit / offset / cursor
pagination (limit ≤ plan cap)
lang
en · es · pt · fr
Authentication

Send your key as X-API-Key or Authorization: Bearer.

Response

Always { data, meta, requestId }. Rate-limit & quota counts ride in X-RateLimit-* / X-Quota-* headers.

Plans

Free: 5k req/mo · 30/min · 480p. Pro: 100k/mo · 120/min · 720p + commercial use.

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