Knee Pull & Lumbar Rotation
Increase flexibility and reduce lower back pain with the Knee Pull & Lumbar Rotation! A simple stretch for all fitness levels.
The Knee Pull & Lumbar Rotation mainly works the core, with help from the hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Knee Pull & Lumbar Rotation Muscles Worked
Primary
Hip Flexor (iliopsoas); Obliques
Secondary
Abdominals (rectus abdominis); Hip Adductors
Knee Pull & Lumbar Rotation Variations and Alternatives
How to do the Knee Pull & Lumbar Rotation
Begin by lying flat on your back on a comfortable surface, such as a yoga mat, with your arms extended out to the sides in a T position for stability.
Keep your shoulders flat on the ground and both legs extended straight out.
Lift your right leg and move it across your body towards your left hand, bending the knee as you do so.
Using your left hand, gently pull your right knee further down towards the ground to intensify the stretch. The right arm remains extended and shoulder stays in contact with the ground.
Hold the stretch position for 20-30 seconds, breathing deeply and concentrating on relaxing the muscles being stretched.
Release the right leg slowly, returning to the starting position with both legs extended.
Repeat the stretch on the other side, lifting your left leg and using your right hand to pull the knee down towards the ground.
Remember to perform the stretch gently and to avoid any sudden movements to prevent injury.
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Knee Pull & Lumbar Rotation FAQs
What muscles does the Knee Pull & Lumbar Rotation work?
The Knee Pull & Lumbar Rotation mainly works the core, with help from the hip adductors (inner thighs). The main muscles are the iliopsoas and obliques.
What equipment do you need for the Knee Pull & Lumbar Rotation?
None. The Knee Pull & Lumbar Rotation is a bodyweight exercise, so you can do it anywhere.
What are some Knee Pull & Lumbar Rotation variations and alternatives?
Similar exercises include the Alternating Leg Pull, Boat Stretch, Kneeling Hip-Flexor Cross-Over Stretch and Double-Leg Stretch.
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