About this exercise
A supine stretch where one knee is pulled toward the chest to release the glutes, hip flexors, and lower back. It is a fundamental recovery stretch commonly used to alleviate lower-back tightness.
Lying Knee to Chest Stretch
Step by step instructions, muscle activation and variants for the Lying Knee to Chest Stretch.
EasyGlutesHamstrings
How to Perform
- Lie flat on your back with both legs extended on the floor
- Bend one knee and grasp it with both hands just below the kneecap
- Gently pull the knee toward your chest until you feel a stretch in the glute and lower back
- Keep the opposite leg relaxed and flat on the floor
- Hold the position, breathing deeply and relaxing into the stretch
- On each exhale, draw the knee slightly closer to your chest
- Release and repeat on the other leg
Muscle Activation
Primary
GlutesHamstrings
About the Lying Knee to Chest Stretch
The Lying Knee to Chest Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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