Knee-to-Chest Stretch

Glutes, Lower BackBodyweight

A gentle stretch for the glutes and lower back release, performed lying on your back, alternating legs.

How to do it

1Lie flat on your back, extend your legs, and relax your shoulders into the floor.

2Bend one knee and clasp your hands around your shin just below the knee.

3Gently pull your knee toward your chest while keeping the opposite leg pressed flat on the floor.

4Hold this position for a few seconds, feeling a gentle stretch in your glute.

5Slowly lower your leg back down and repeat on the other side.

Common mistakes

Lifting your head and shoulders off the floor, which strains your neck.

Letting the opposite leg lift off the ground, reducing the stretch in the target area.

Jerking the knee toward your chest, which can irritate the hip joint.

Breathing

Inhale before starting, then exhale slowly as you pull your knee to your chest.

Make it harder or easier

To make it easier, bend the non-working leg and plant your foot on the floor. To increase the stretch, pull your knee slightly outward toward your armpit.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.