The knee-to-chest stretch is a gentle lower-back and glute stretch performed lying on your back, pulling one or both knees toward your chest. It decompresses the lumbar spine, stretches the glutes and hamstrings, and relieves lower-back tension. It is one of the simplest and most effective stretches for back health.
Muscle Group
Back, Glutes
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Relieves lower-back tension and tightness
- Stretches the glutes and hip extensors
- Decompresses the lumbar spine
- Gentle enough for daily use and rehabilitation
- No equipment needed
- Calming and restorative
How to perform
- Lie flat on your back with both legs extended.
- Bend your right knee and bring it toward your chest. Clasp both hands around your right shin or behind your right thigh.
- Gently pull your right knee closer to your chest until you feel a comfortable stretch in your right glute and lower back.
- Keep your left leg flat on the floor (or bend the left knee with foot flat for less intensity).
- Hold for 20 to 30 seconds. Breathe deeply and relax into the stretch.
- Release and switch to the left knee.
- For a deeper stretch, pull both knees to your chest simultaneously and rock gently side to side.
- Perform two to three holds per side.
FRONT VIEW
BACK VIEW
Glutes
Primary
Lower Back
Primary
Hamstrings
Primary