Exercise guide
Lying Knee To Chest Stretch
- Beginner
- Isolation
- Timed hold
- Hips
- Lower legs
This restorative stretch targets the glutes and lower back, helping to improve hip mobility and relieve tension in the lumbar spine. It is an effective movement for increasing flexibility in the posterior chain and improving pelvic alignment.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your legs fully extended.
- Keep your spine neutral and your head resting comfortably on the floor.
- Place your arms relaxed at your sides.
How to do it
- Bend one knee and bring it toward your chest, grasping your shin or the back of your thigh with both hands.
- Exhale as you gently pull the knee closer to your torso until you feel a comfortable stretch in your glute and lower back.
- Hold the position for 20-30 seconds while maintaining deep, rhythmic breathing.
- Inhale as you slowly lower the leg back to the starting position and repeat on the opposite side.
Form checklist
- Keep the extended leg flat on the floor to stabilize the pelvis.
- Ensure your shoulders and neck remain relaxed and in contact with the mat.
- Pull the knee straight toward the same-side shoulder, avoiding lateral flare.
- Keep your lower back pressed firmly into the floor throughout the hold.
Pro tips
- Flex the foot of the straight leg to engage the hip flexors on that side, which deepens the stretch on the bent leg.
- Focus on 'heavy hips'—imagine your pelvis sinking into the floor to maximize the release in the gluteal fibers.
Make it harder
- Perform a 'Double Knee to Chest' by pulling both legs in simultaneously to increase the stretch across the entire lumbar region.
- Gently tuck your chin toward your knee at the peak of the stretch to incorporate a neural glide for the spine.
Frequently asked
- What muscles does the lying knee to chest stretch work?
- The lying knee to chest stretch primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the lying knee to chest stretch?
- The lying knee to chest stretch requires no equipment — just your body weight.
- Is the lying knee to chest stretch good for beginners?
- Yes. The lying knee to chest stretch is a beginner-friendly movement and a strong foundation to build on.
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