Lying Knee to Chest Stretch
Relieve lower back & glute tension with Lying Knee to Chest Stretch. Gentle & effective for relaxation, especially after sitting.
The Lying Knee to Chest Stretch mainly works the glutes & hips and lower back, with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Lying Knee to Chest Stretch Muscles Worked
Primary
Glutes (gluteus maximus); Spinal Erectors (erector spinae)
Secondary
Lower Back (quadratus lumborum); Hip Flexor (iliopsoas)
Lying Knee to Chest Stretch Variations and Alternatives
How to do the Lying Knee to Chest Stretch
Start by lying flat on your back on a comfortable surface, such as a yoga mat or a carpeted floor. Your legs should be extended, and your arms are at your sides.
Gently bring one knee towards your chest by bending it and wrapping your hands around your shin or the back of your thigh, just below the knee.
Pull your knee closer to your chest until you feel a comfortable stretch in your lower back and gluteal muscles. Keep the other leg straight and resting on the ground. Avoid lifting your hips off the floor.
Hold this position for 15-30 seconds, maintaining steady, relaxed breathing. You should feel a gentle and comfortable stretching sensation, not pain.
Slowly release your leg and return it to the starting position.
Repeat the stretch with the opposite leg.
For a balanced stretch, perform the exercise on each leg 2-3 times.
This is a gentle stretch that can help to relieve tension in the lower back and glutes, particularly after sitting for extended periods or after doing exercises that involve the lower body. Always stretch within your range of comfort and do not force any position that causes pain.
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Lying Knee to Chest Stretch FAQs
What muscles does the Lying Knee to Chest Stretch work?
The Lying Knee to Chest Stretch mainly works the glutes & hips and lower back, with help from the core. The main muscles are the gluteus maximus and erector spinae.
What equipment do you need for the Lying Knee to Chest Stretch?
None. The Lying Knee to Chest Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Lying Knee to Chest Stretch variations and alternatives?
Similar exercises include the Half Kneeling Glute Stretch, Hamstring Stretch, Alternating Supine Hamstring Dynamic-Stretch and Happy Baby Pose.
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