Knee-to-Chest Stretch
- Beginner
- Mobility
The knee-to-chest stretch is a lying hip and lower back release, hugging one knee toward your chest with both hands while the other leg rests flat on the floor. It stretches the lower back and glutes one side at a time. Beginners use it as a cooldown, recovery stretch or gentle warmup, held for time before switching legs.
- Muscles
- Lower back, Glutes
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Lie on your back with both legs extended.
- Hug one knee toward your chest with both hands.
- Keep the other leg relaxed on the floor.
- Hold the stretch, breathing deeply, then switch legs.
Form cues
- Press your lower back flat against the floor.
- Keep your hips square and level throughout.
- Relax your shoulders down away from your ears.
Common mistakes
- Lower back arches off the floor. Press your spine down and flatten your back.
- Other leg bends and lifts off the ground. Keep the resting leg straight and heavy on the floor.
- Shoulders creep up toward the ears. Drop your shoulders and relax your neck.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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