Knees-to-Chest Stretch
Lying on your back and hugging both knees to the chest to gently stretch the lower back and glutes.
Primary muscles
- Lower Back (Erector Spinae)
Secondary muscles
- Glutes (Gluteus Maximus)
- Sets
- 2
- Duration
- 20–40 sec
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Lying on your back with knees bent and feet flat on the floor.
Bring one knee and then the other up toward your chest.
Hold behind the thighs or over the shins and gently draw the knees closer.
Hold, letting the lower back relax into the floor; rock gently side to side if it feels good.
Lower one foot at a time back to the floor.
Breathing: Breathe slowly and relax the lower back on each exhale.
Coaching tips
Head stays down
Hold behind the thighs if the knees are sensitive
Gentle pull only
Common mistakes
Lifting the head and straining the neck
Pulling forcefully
Holding the breath
Safety notes
Keep the pull gentle and bring one knee in at a time if needed.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.