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Exercises/Knees-to-Chest Stretch
StretchingBeginner

Knees-to-Chest Stretch

Lying on your back and hugging both knees to the chest to gently stretch the lower back and glutes.

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Primary muscles

  • Lower Back (Erector Spinae)

Secondary muscles

  • Glutes (Gluteus Maximus)
Sets
2
Duration
20–40 sec
Rest
15–30s

How to perform

Knees-to-Chest Stretch movement

Main muscles working (thicker lines)

Starting position

Lying on your back with knees bent and feet flat on the floor.

  1. 1

    Bring one knee and then the other up toward your chest.

  2. 2

    Hold behind the thighs or over the shins and gently draw the knees closer.

  3. 3

    Hold, letting the lower back relax into the floor; rock gently side to side if it feels good.

  4. 4

    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.

Details

Body parts
Lower Back · Glutes
Equipment
Bodyweight
Movement
Stretch · Flexion
Exercise type
Stretch
Training goals
Flexibility · Mobility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Foam Roller Lower Back RollBeginner→
  • Seated Figure-Four StretchBeginner→

Similar Exercises

  • Child's PoseBeginner→
  • Pelvic TiltBeginner→
  • Supine Figure-Four StretchBeginner→
  • Supine Spinal TwistBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.