Seated Knee to Nose Stretch
Improve flexibility & reduce tension! Gently stretch lower back, glutes, and hamstrings in this simple seated exercise.
The Seated Knee to Nose Stretch mainly works the glutes & hips and lower back, with help from the core. You'll need: chair.
Required Equipment
Seated Knee to Nose Stretch Muscles Worked
Primary
Glutes (gluteus maximus); Spinal Erectors (erector spinae)
Secondary
Lower Back (quadratus lumborum); Hip Flexor (iliopsoas)
Seated Knee to Nose Stretch Variations and Alternatives
How to do the Seated Knee to Nose Stretch
Begin by sitting on the edge of a stable chair, keeping your back straight and feet planted on the ground.
Slowly lift one knee towards your chest.
With both hands, grasp your shin or the back of your thigh, depending on what's comfortable.
Gently pull your knee closer to your chest, while simultaneously lowering your head towards your knee, aiming to bring your nose closer to your knee.
Maintain this position and hold the stretch for 15-30 seconds, taking deep breaths to deepen the stretch.
Slowly release your leg and return to the starting position.
Repeat the stretch with the other leg.
Perform 2-3 repetitions for each leg.
Note that the images show the progression of the stretch. It's essential to perform the movement gently to avoid any strain or injury. Always consult with a fitness professional if you're uncertain about the correct form or have any underlying health conditions.
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Seated Knee to Nose Stretch FAQs
What muscles does the Seated Knee to Nose Stretch work?
The Seated Knee to Nose 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 Seated Knee to Nose Stretch?
Chair.
What are some Seated Knee to Nose Stretch variations and alternatives?
Similar exercises include the Forward-Bend, Single-Leg, and Straight, Knee to Chest Stretch, Lying Knee to Chest Stretch and Lying Lower-Back & Knee to Chest.
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