Double Knee to Chest Stretch - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Double Knee to Chest Stretch

Step by step instructions, muscle activation and variants for the Double Knee to Chest Stretch.

EasyLower back

About this exercise

The Lying Lower Back Knee to Chest Stretch is a gentle supine stretch that relieves tension in the lower back and glutes. Bringing both knees toward the chest while lying on your back decompresses the lumbar spine and lengthens the erector spinae muscles.

How to Perform

  • Lie flat on your back on a comfortable surface with your legs extended
  • Bend both knees and bring them up toward your chest
  • Wrap both hands around your shins or behind your knees
  • Gently pull your knees closer to your chest until you feel a comfortable stretch in your lower back
  • Keep your head and shoulders relaxed on the floor
  • Hold the stretch for the desired duration, breathing deeply and relaxing further with each exhale
  • Slowly release and lower your feet back to the floor

Muscle Activation

Primary
Lower back
Secondary
GlutesCore

Common Mistakes

Common mistakes content is coming soon.

About the Double Knee to Chest Stretch

The Double 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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