Knee to Chest Stretch

Knee To Chest Stretch


This exercise involves bringing one knee towards the chest while keeping the other leg straight on the ground. It helps to stretch the lower back and hip muscles.

Muscle Group

Equipment Required

Knee to Chest Stretch Instructions

  1. Start by lying flat on your back on a comfortable surface, such as a yoga mat or carpeted floor.
  2. Bend your knees and place your feet flat on the ground.
  3. Take a deep breath in and as you exhale, bring one knee up towards your chest.
  4. Wrap your hands around your knee and gently pull it towards your chest until you feel a stretch in your lower back and glutes.
  5. Hold the stretch for 15-30 seconds, breathing deeply and relaxing your body.
  6. Release the stretch and bring your leg back down to the starting position.
  7. Repeat the stretch with your other leg.
  8. Do 2-3 sets of 10-15 repetitions on each leg, or as many as feels comfortable for your body.

Knee to Chest Stretch Form & Visual

Knee to Chest Stretch

Knee to Chest Stretch Benefits

  • Helps to stretch and loosen the lower back muscles
  • Improves flexibility and range of motion in the hips and lower back
  • Relieves tension and tightness in the lower back and hips
  • Can help alleviate lower back pain and discomfort
  • Can be done easily at home or in the office

Knee to Chest Stretch Muscles Worked

  • Rectus abdominis
  • Hip flexors
  • Lower back muscles

Knee to Chest Stretch Variations & Alternatives