Supine Knee-to-Chest Stretch

Hip Flexors, Glutes, Lower BackBodyweight

A gentle stretch for your lower back, glutes, and hip flexors. Lying flat on your back unloads your spine completely. Ideal for ending a workout or easing into an evening relaxation routine.

How to do it

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

2Bend one knee and gently interlock your fingers behind your knee or over your shin.

3Exhale and smoothly pull your knee toward your chest until you feel a comfortable stretch.

4Hold for a few seconds while keeping your non-working leg pressed flat against the floor.

5Slowly lower your leg back to the starting position and repeat on the other side.

Common mistakes

Yanking your leg toward your chest, causing your muscles to brace instead of stretch.

Lifting your head and shoulders off the floor, placing unnecessary strain on your neck.

Letting your extended leg lift off the floor, which cuts down the stretch depth.

Breathing

Breathe deeply and evenly: exhale as you pull your knee toward your chest, inhale as you ease off.

Make it harder or easier

If reaching your leg is difficult, loop a towel or strap behind your knee.

To deepen the stretch, hold the end position for 15–20 seconds while breathing continuously.

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.