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Knee-to-Chest Stretch

Lie on your back with both knees bent, pull both knees toward your chest with your hands, and hold while relaxing your shoulders and lower back into the floor.

30s holdBeginnerLyingNo equipment

How to do the Knee-to-Chest Stretch

  1. Lie on your back with both knees bent.
  2. Pull both knees toward your chest with your hands.
  3. And hold while relaxing your shoulders and lower back into the floor.

What it targets

Primary muscle groups: Lower Back, Glutes, Hips.

Commonly included in conservative-care programs for: Lower Back Pain, Sciatica, Herniated Disc.

Body Fix walks you through the Knee-to-Chest Stretch with a guided timer, demo video, and progressions. Free on iOS.

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This page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.