Knee to Chest Stretch
A bodyweight stretch targeting the lower back, glutes, and hips to improve flexibility and relieve tension; commonly used in warm-ups, cool-downs, or rehab programs.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Lower Back, Glutes
Secondary Muscles
Hamstrings, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLower Back
10/10Erector Spinae
Glutes
8/10Glute Max, Glute Medius
Hip Flexors
7/10Iliopsoas
Hamstrings
4/10Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
10-30 seconds
How to Perform
Lie on your back on a mat with knees bent and feet flat on the floor hip-width apart. Keep head and shoulders relaxed.
- Lift one knee toward your chest.
- Clasp hands behind the knee or thigh.
- Gently pull knee closer until you feel a stretch.
- Engage abs to press lower back into floor.
- Hold for 15-30 seconds while breathing deeply.
- Release and repeat on other side.
Coaching Tips
Form Cues
- Keep opposite leg relaxed
- Press low back down
- Breathe evenly
- Gentle pull only
- Neutral spine
- Relax shoulders
Breathing
Inhale deeply through nose, exhale through mouth to relax into the stretch; brace abs lightly.
Tempo
0-20-0
Range of Motion
Pull knee until thighs are parallel to torso or comfortable stretch felt in lower back and hips; avoid rounding upper back.
Safety
Safety Notes
- Stop if sharp pain occurs
- Avoid if osteoporosis present
- Consult for back injuries
- Modify for knee pain by holding thigh
- Do not bounce
- Keep stretch comfortable
Spotting
No spotting needed; self-guided stretch.
Common Mistakes
- Bouncing into stretch
- Forcing knee too close
- Arching lower back
- Holding breath
- Tensing opposite leg
- Pulling behind knee if painful
When to Avoid
- Osteoporosis
- Herniated discs
- Spinal stenosis
- Recent back injuries
- Acute knee pain
Flexibility Needed
- Basic supine position
- Hip flexion to 90 degrees
Build Up First
- None
Also known as
Single Knee to Chest, Double Knee Hug
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
TRX Reverse Lunge to Knee Drive
Rings
Quads, Glutes
90-90 Hip Stretch
Bodyweight
Glutes
90-90 Supine Hip Stretch
Stability Ball
Glutes
TRX Forward Lunge with Chest Stretch
Others
Quads, Glutes
Dumbbell Kneel to Stand
Dumbbells
Quads, Glutes
Reclining Pigeon Pose
Bodyweight
Glutes, Hamstrings
Duck Walk
Bodyweight
Quads, Glutes
90-90 Hip Flow
Bodyweight
Glutes
TRX Hamstring Runner
Others
Hamstrings, Glutes
Side Lying Leg Circle
Bodyweight
Glutes, Abductors
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
