Lying Knee to Chest Stretch
Description
The lying knee-to-chest stretch is a supine flexibility exercise where you lie on your back and pull one or both knees toward your chest. It is one of the simplest, most effective stretches for relieving lower back tension and stretching the glutes. It works particularly well at the end of training sessions or before bed.
Equipment Required
Lying Knee to Chest Stretch Instructions
- Lie flat on your back with both legs extended on the floor.
- Bend your right knee and bring it toward your chest.
- Wrap both hands around your right shin or behind your right thigh.
- Gently pull your knee closer to your chest until you feel a comfortable stretch.
- Keep your left leg flat on the floor (or bend the left knee with foot flat for less intensity).
- Hold for 20 to 30 seconds. Breathe deeply and relax.
- Release and switch to the left knee.
- For both knees together: pull both toward your chest simultaneously and rock gently side to side.
Lying Knee to Chest Stretch Form & Visual
Lying Knee to Chest Stretch Benefits
- Relieves lower-back tension
- Stretches the glutes and hip extensors
- Calming and restorative
- Gentle enough for daily use and rehabilitation
- No equipment needed
- Useful before bed for back relaxation
Lying Knee to Chest Stretch Muscles Worked
- Gluteus maximus (stretched)
- Erector spinae (stretched)
- Hamstrings (secondary)
- Hip extensors
Lying Knee to Chest Stretch Variations & Alternatives
- Knee-to-Chest Stretch
- Standing Knee-to-Chest Stretch
- Pavanamuktasana
- Double Knee-to-Chest Stretch
- Knee-to-Chest with Side Rocking
- Superman Chest Stretch
- Reverse Chest Stretch
- Kneeling Chest Stretch
- Dynamic Chest Stretch
- Chin to Chest Stretch
