Knee to Chest Stretch
Relieve lower back tension with the Knee to Chest Stretch. Gentle and effective for improved flexibility and comfort.
The Knee to Chest Stretch mainly works the hip adductors (inner thighs) and hamstrings, with help from the glutes & hips and lower back. No equipment needed: it uses just your bodyweight.
Knee to Chest Stretch Muscles Worked
Primary
Hip Adductors; Hamstrings
Secondary
Glutes (gluteus maximus); Spinal Erectors (erector spinae)
Knee to Chest Stretch Variations and Alternatives
How to do the Knee to Chest Stretch
Begin by lying flat on your back on a comfortable surface with both legs extended.
Slowly bring one knee up towards your chest while keeping the other leg straight and relaxed on the ground.
Wrap your hands around the shin of the bent leg, and gently pull the knee closer to your chest to deepen the stretch. You should feel a gentle pull in your lower back and hip area.
Hold the stretch for 15-30 seconds, breathing deeply and relaxing your muscles further with each exhale.
Release the leg back to the starting position with both legs extended on the ground.
Repeat the stretch with the opposite leg.
For a balanced stretching session, perform the stretch 2-3 times on each leg.
Remember to keep the stretch gentle and avoid any sharp pain. If you feel any discomfort beyond a mild stretch, stop and consult a healthcare professional. Stretching should be relaxing and never forced.
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Knee to Chest Stretch FAQs
What muscles does the Knee to Chest Stretch work?
The Knee to Chest Stretch mainly works the hip adductors (inner thighs) and hamstrings, with help from the glutes & hips and lower back. The main muscles are the hip adductors and hamstrings.
What equipment do you need for the Knee to Chest Stretch?
None. The Knee to Chest Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Knee to Chest Stretch variations and alternatives?
Similar exercises include the Abdominal Stretch, Backward Abdominal Stretch, Double-Leg Stretch and Hamstring Stretch.
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