Lying Knee to Chest

hamstrings, glutes, lower backBodyweight

A foundational exercise to gently stretch your glutes and hamstrings while relieving lower back tightness. Performed lying on your back, it is suitable for all fitness levels.

How to do it

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

2Bend one knee and clasp your shin with both hands.

3Exhale and smoothly pull your knee toward your chest.

4Hold for a few seconds, keeping the opposite leg flat on the floor.

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

Common mistakes

Lifting your head and neck off the floor while pulling your leg.

Letting the straight leg lift off the mat, reducing the stretch.

Jerking your knee up instead of using a smooth, controlled pull.

Breathing

Inhale naturally in the starting position and exhale smoothly as you pull your knee to your chest.

Make it harder or easier

To make it easier, bend your stationary leg and place your foot flat on the floor.

To make it harder, gently bring your forehead toward your knee at the top of 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.