Mobility

Knee To Chest Stretch

The Knee to Chest Stretch is a simple exercise that can be done almost anywhere. It involves pulling one knee in toward your chest while lying flat on your back. This exercise mainly targets your lower back muscles and your hips. This stretch is great for flexibility, relieving tension, and can even help with lower back pain.

View all exercises

Knee To Chest Stretch instructions

Step-by-step instructions

Find an open space and sit on the floor, spreading out your legs.

Bring one knee to your chest and wrap your arms around it.

Pull your knee as close to you as possible, experiencing the stretch in your glute and lower back area.

Keep the stretch, breathing naturally, and hold for up to 30 seconds.

Release the leg, switch to the other one and repeat the process.

Find an open space and sit on the floor, spreading out your legs.

Bring one knee to your chest and wrap your arms around it.

Pull your knee as close to you as possible, experiencing the stretch in your glute and lower back area.

Keep the stretch, breathing naturally, and hold for up to 30 seconds.

Release the leg, switch to the other one and repeat the process.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

Strength

Band Trunk Rotation

Boost your core strength and torso flexibility with Band Trunk Rotation, a twist exercise that challenges muscles and enhances stability. Ideal for improving functional strength in daily activities and sports.

Try it out

Bodyweight

L Sit Pull Up

The L Sit Pull Up challenges your arms, shoulders, and core. Enhancing strength and flexibility, it amplifies core stability and balance. This hard, advanced workout effectively builds upper body strength.

Try it out

Strength

Band Pallof Circle

Build core strength with the Band Pallof Circle. This resistance band exercise targets your core, enhances stability, and improves balance and coordination. Ideal for boosting fitness and reducing injury risk.

Try it out

Start your fitness journey today

Enjoying exercises like Knee To Chest Stretch, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer