Lying Double Knee-to-Chest

Lower Back, Glutes, Hip FlexorsBodyweight

Supine double knee-to-chest stretch to release tension in your lower back, glutes, and hip flexors. Perfect cool-down movement.

How to do it

1Lie flat on your back with legs extended and body fully relaxed.

2Bend both knees and draw them up toward your chest.

3Wrap your hands around your shins or the backs of your thighs.

4Gently pull your knees closer to your chest until you feel your lower back release.

5Hold for a few seconds, then smoothly lower your feet back to the floor.

Common mistakes

Jerking your legs up using momentum or pulling hard with your neck and upper body.

Tucking your chin hard and lifting your head off the floor, straining your neck.

Holding your breath while pulling your knees in.

Breathing

Breathe deeply and slowly, exhaling as you gently pull your knees toward your chest.

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.