Lying Lower-Back & Knee to Chest
Relieve lower back tension! Gently stretch your back and glutes with this easy, relaxing exercise. Perfect for all fitness levels.
The Lying Lower-Back & Knee to Chest mainly works the lower back, glutes & hips and hamstrings, with help from the hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Lying Lower-Back & Knee to Chest Muscles Worked
Primary
Spinal Erectors (erector spinae); Glutes (gluteus maximus); Hamstrings
Secondary
Hip Adductors
Lying Lower-Back & Knee to Chest Variations and Alternatives
How to do the Lying Lower-Back & Knee to Chest
Initial Position: Start by lying flat on your back on a comfortable surface such as a yoga mat or carpeted floor. Keep your legs extended and arms by your sides.
Start Stretching: Gently bend one knee and bring it towards your chest. Wrap your arms around your shin or the back of your thigh, just below the knee—whichever is more comfortable and accessible to you.
Deepen the Stretch: Pull the knee closer to your chest until you feel a gentle stretch in your lower back and glutes. Ensure you maintain a flat back against the floor, and avoid lifting your hips or twisting your spine.
Hold: Hold the stretch for 15-30 seconds, keeping your breathing slow and steady.
Release: Carefully release your leg and return it to the starting position.
Repeat: Repeat the stretch with the opposite leg.
Recommendation: You can perform this stretch several times on each leg as needed.
Make sure to perform the exercise in a slow and controlled manner, paying attention to any discomfort or pain. If you experience pain beyond a mild stretch, stop the exercise and consult with a professional.
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Lying Lower-Back & Knee to Chest FAQs
What muscles does the Lying Lower-Back & Knee to Chest work?
The Lying Lower-Back & Knee to Chest mainly works the lower back, glutes & hips and hamstrings, with help from the hip adductors (inner thighs). The main muscles are the erector spinae, gluteus maximus and hamstrings.
What equipment do you need for the Lying Lower-Back & Knee to Chest?
None. The Lying Lower-Back & Knee to Chest is a bodyweight exercise, so you can do it anywhere.
What are some Lying Lower-Back & Knee to Chest variations and alternatives?
Similar exercises include the Double-Leg Stretch, Alternating Supine Hamstring Dynamic-Stretch, Glute & Knee Hug Stretch and Knee to Chest Stretch.
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