Video Coming Soon
We're working on adding video demonstrations for this exercise.
Knee to Chest Stretch
A bodyweight stretch targeting the lower back, glutes, and hips to improve flexibility and relieve tension; commonly used in warm-ups, cool-downs, or rehab programs.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Lower Back, Glutes
Secondary Muscles
Hamstrings, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLower Back
10/10Erector Spinae
Glutes
8/10Glute Max, Glute Medius
Hip Flexors
7/10Iliopsoas
Hamstrings
4/10Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
10-30 seconds
How to Perform
Lie on your back on a mat with knees bent and feet flat on the floor hip-width apart. Keep head and shoulders relaxed.
- Lift one knee toward your chest.
- Clasp hands behind the knee or thigh.
- Gently pull knee closer until you feel a stretch.
- Engage abs to press lower back into floor.
- Hold for 15-30 seconds while breathing deeply.
- Release and repeat on other side.
Coaching Tips
Form Cues
- Keep opposite leg relaxed
- Press low back down
- Breathe evenly
- Gentle pull only
- Neutral spine
- Relax shoulders
Breathing
Inhale deeply through nose, exhale through mouth to relax into the stretch; brace abs lightly.
Tempo
0-20-0
Range of Motion
Pull knee until thighs are parallel to torso or comfortable stretch felt in lower back and hips; avoid rounding upper back.
Safety
Safety Notes
- Stop if sharp pain occurs
- Avoid if osteoporosis present
- Consult for back injuries
- Modify for knee pain by holding thigh
- Do not bounce
- Keep stretch comfortable
Spotting
No spotting needed; self-guided stretch.
Common Mistakes
- Bouncing into stretch
- Forcing knee too close
- Arching lower back
- Holding breath
- Tensing opposite leg
- Pulling behind knee if painful
When to Avoid
- Osteoporosis
- Herniated discs
- Spinal stenosis
- Recent back injuries
- Acute knee pain
Flexibility Needed
- Basic supine position
- Hip flexion to 90 degrees
Build Up First
- None
Also known as
Single Knee to Chest, Double Knee Hug
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Half Kneeling Psoas Stretch
Bodyweight
Hip Flexors
Half Kneeling Hip Flexor Stretch
Bodyweight
Hip Flexors
Shell Stretch
Bodyweight
Lower Back
TRX Chest Stretch
Others
Chest
Kneeling Quadricep Stretch
Bodyweight
Quads
Deep Squat Stretch
Bodyweight
Glutes
TRX Lower Back Stretch
Others
Lower Back
Kneeling Neck Stretch
Bodyweight
Traps
90-90 Supine Hip Stretch
Stability Ball
Glutes
Kneeling Warrior Lunge
Bodyweight
Hip Flexors
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
