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.

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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

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Back

Front

Strength distributions

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

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