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
Common Mistakes
Common mistakes content is coming soon.
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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