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Knee to Chest Stretch Version II

The Knee to Chest Stretch Version II mainly works the lower back and glutes & hips, with help from the hamstrings. No equipment needed: it uses just your bodyweight.

Whitney Simmons
Whitney Simmons
@Whitney Simmons
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Optional Equipment

Yoga Mat
Yoga Mat

Knee to Chest Stretch Version II Muscles Worked

Primary

Spinal Erectors (erector spinae); Glutes (gluteus maximus)

Secondary

Hamstrings

How to do the Knee to Chest Stretch Version II

Setup

  1. Lie flat on your back on a yoga mat or comfortable surface.

  2. Extend both legs straight out, keeping your heels on the ground.

Movement

  1. Bring both knees up toward your chest.

  2. Wrap your hands around your shins or just below the knees.

  3. Gently pull your knees closer to your chest until you feel a comfortable stretch in your glutes and lower back.

  4. Keep your back flat against the floor; do not strain your neck by lifting it unnecessarily.

Knee to Chest Stretch Version II FAQs

What muscles does the Knee to Chest Stretch Version II work?

The Knee to Chest Stretch Version II mainly works the lower back and glutes & hips, with help from the hamstrings. The main muscles are the erector spinae and gluteus maximus.

What equipment do you need for the Knee to Chest Stretch Version II?

None. The Knee to Chest Stretch Version II is a bodyweight exercise, so you can do it anywhere.

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