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Exercise guide
Knee-to-Chest Stretch
A lying stretch that releases the glutes and lower back by hugging one knee into the chest.
What this exercise works
- Muscles
- gluteus maximus · erector spinae
- Goals
- mobility
- Equipment
- No equipment
- Category
- Stretching
- Difficulty
- beginner
Demonstration
Step 1
How to perform the movement
- Lie on your back with both legs straight.
- Pull one knee in and hug it to your chest with both hands.
- Keep the other leg relaxed on the floor.
- Hold for 20 to 30 seconds, breathing steadily.
- Switch sides and repeat.
Technique cues and common mistakes
- Keep your head and shoulders relaxed on the floor.
- Relax and keep breathing throughout.