Lying Knee Roll Over Stretch

Muscles worked

Setup

1. Lie flat on your back on a mat with your knees bent and feet flat on the floor.
2. Extend your arms out to the sides in a 'T' position with your palms facing down for stability.
3. Ensure your shoulder blades are tucked and firmly pressed into the ground.

How to do it

1. Exhale and slowly lower both knees to one side, keeping your feet stacked and knees together.
2. Rotate until you feel a comfortable stretch in your lower back and hip, ensuring your opposite shoulder stays on the floor.
3. Hold the stretch for 2-3 seconds, then inhale as you use your core to pull your knees back to the starting position.
4. Repeat the movement on the opposite side in a controlled, rhythmic manner.

Form checklist

• Keep both shoulder blades glued to the floor at all times.
• Move slowly and avoid using momentum to swing your legs.
• Keep your knees and ankles pressed together throughout the rotation.
• Only lower your knees as far as you can without your shoulders lifting.

Pro tips

• Turn your head to look in the opposite direction of your knees to deepen the stretch through the entire spine.
• Focus on deep diaphragmatic breathing to help the nervous system relax and allow for a deeper range of motion.

Make it harder

• Perform the movement with your feet elevated in a 'tabletop' position (knees at 90 degrees) to increase core engagement.
• Straighten the top leg as you rotate to intensify the stretch along the IT band and gluteus medius.

Frequently asked

What muscles does the lying knee roll over stretch work?

The lying knee roll over stretch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the lying knee roll over stretch?

The lying knee roll over stretch requires no equipment — just your body weight.

Is the lying knee roll over stretch good for beginners?

Yes. The lying knee roll over stretch is a beginner-friendly movement and a strong foundation to build on.

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