Lying Knee to Chest Stretch

Lying Knee To Chest Stretch


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

Muscle Group

Equipment Required

Lying 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, using your hands to gently pull it in as close as you can comfortably go.
  4. Hold the stretch for 15-30 seconds, feeling the stretch in your lower back and hip area.
  5. Release the leg and repeat on the other side, bringing the opposite knee up towards your chest.
  6. Repeat the stretch on each side 2-3 times, taking deep breaths and relaxing your body as you hold the stretch.

Lying Knee to Chest Stretch Form & Visual

Lying Knee to Chest Stretch

Lying Knee to Chest Stretch Benefits

  • Helps to stretch and loosen tight lower back muscles
  • Improves flexibility and range of motion in the hips and lower back
  • Relieves tension and discomfort in the lower back and hips
  • Can help alleviate sciatica pain
  • Can be done easily at home without any equipment

Lying Knee to Chest Stretch Muscles Worked

  • Hamstrings
  • Glutes
  • Lower back

Lying Knee to Chest Stretch Variations & Alternatives