Lying Knee-to-Chest Stretch

Glutes, Lower BackBodyweight

A gentle lying stretch that releases glute and lower back tension while improving hip flexibility.

How to do it

1Lie flat on your back with your legs straight and shoulders relaxed on the floor.

2Bend one knee and clasp your hands behind the thigh or around your shin.

3Gently pull your knee toward your chest until you feel a comfortable stretch in your glute.

4Hold for a few seconds, keeping your straight leg and hips flat on the floor.

5Slowly release your leg and repeat on the other side.

Common mistakes

Yanking your lower back and hips off the floor, taking stress off the target muscle.

Yanking your leg abruptly instead of melting into the stretch.

Grabbing directly onto the kneecap, putting unnecessary pressure on the joint.

Breathing

Breathe naturally, exhaling smoothly as you draw your knee closer to your chest.

Make it harder or easier

Pull the knee less or loop a towel behind your leg to shorten the reach; hold the end point longer to deepen the stretch.

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.