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Glutes · Beginner

Lying Knees to Chest Stretch

Supine knees-to-chest stretch for gentle hip flexion and relaxation through the glutes and lower back.

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Lying Knees to Chest Stretch demonstration

Exercise overview

Training details

GlutesLower Back

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie on your back with both knees bent and the feet initially on the floor.
  2. 02Lift the knees toward the chest and hold the shins or the backs of the thighs.
  3. 03Keep the head, shoulders, and sacrum relaxed against the floor.
  4. 04Ease the hips deeper into flexion until a comfortable stretch is felt through the lower back and glutes.
  5. 05Hold or use gentle controlled pulses as programmed, then lower the feet slowly.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSingle Knee to Chest Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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