Back · Mobility
Knees to Chest Stretch
The knees to chest stretch is a floor stretch for the lower back and glutes. You lie on your back, draw both knees toward your chest and hold them with your arms while you breathe slowly. It gently lengthens the muscles along the spine and the back of the hips, and it is a simple way to ease off after training or long sitting.
Also known as: Double knee to chest stretch, Lying knee hug, Lower back stretch
- Muscle group
- Back
- Movement pattern
- Mobility
- Type
- Isolation
- Equipment
- Mat
- Difficulty
- Beginner
What muscles does the knees to chest stretch work?
Primary movers
- Erector spinae
- Gluteus maximus
Assisting muscles
- Multifidus
- Quadratus lumborum
- Hamstrings
The erector spinae run along both sides of your spine and hold you upright all day. Pulling your knees in tilts the pelvis and gently rounds the lower back, which lengthens these muscles and often feels like a release after sitting or lifting.
The gluteus maximus is stretched because your hips are flexed deeply. The closer the knees come to the chest, the more the glutes lengthen. You will feel this at the back of the hips as well as in the lower back.
The multifidus and quadratus lumborum are small stabilisers in the lower back, and they also get a mild stretch. The hamstrings join in a little, especially if you hold behind the thighs and let your legs straighten slightly.
This is a comfortable, low-intensity stretch. Rocking gently from side to side can feel pleasant on the lower back. If you have a back condition or feel sharp pain, stop and check with a professional before continuing.
How to do the knees to chest stretch
Setup
- 1
Lie on your back on a mat with your knees bent and your feet flat on the floor.
- 2
Let your head and shoulders rest fully on the floor.
- 3
Bring both knees up toward your chest.
- 4
Wrap your arms around your shins, or around the backs of your thighs if your knees are sensitive.
Execution
- 1
Gently pull your knees closer to your chest until you feel a stretch in the lower back and glutes.
- 2
Keep your head and shoulders relaxed on the floor.
- 3
Breathe slowly and steadily, and let the stretch deepen a little on each exhale.
- 4
Hold for about 20 to 30 seconds.
- 5
Optionally rock slowly from side to side to massage the lower back.
- 6
Release your legs and lower your feet back to the floor.
Common knees to chest stretch mistakes
Lifting the head
Curling the neck up strains it and tenses the whole upper body.
The fix: Keep your head resting on the floor and look at the ceiling.
Yanking the knees in
Forcing the stretch can irritate the lower back.
The fix: Ease the knees in gradually and stop at a comfortable stretch.
Holding the breath
Tension builds and the muscles resist letting go.
The fix: Breathe slowly and exhale as you settle deeper.
Letting the hips roll off the floor
The stretch moves out of the lower back and becomes uneven.
The fix: Keep your tailbone and lower back resting on the mat.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Flexibility | 2–3 | 20–40 s per side | Gentle stretch, no pain | 30 s |
| Warm-up | 1–2 | 15–20 s | Gentle stretch, no pain | 15 s |
| Cool-down | 2–3 | 30–40 s | Gentle stretch, no pain | 30 s |
Hold the stretch for around 20 to 30 seconds and repeat two or three times. It works well at the end of a workout, after a long period of sitting or first thing in the morning. Never push into pain; the stretch should feel mild and relaxing.
Running the knees to chest stretch in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayKnees to Chest Stretch variations and alternatives
Seated Glute Stretch
AlternativeTargets the outer hip and glute more directly from a seated position.
Lying Hamstring Stretch
AlternativeStretches the back of the thigh while you stay on your back.
Cobra Stretch
AlternativeOpens the front of the trunk, the opposite direction to this stretch.
Butterfly Stretch
AlternativeStretches the inner thighs and hips from a seated position.
Bird Dogs
AlternativeBuilds control and strength in the lower back after you have stretched it.
Frequently asked questions
What does the knees to chest stretch do?
It lengthens the muscles of the lower back and glutes, and many people find it relieves tightness after sitting.
How long should I hold it?
Hold for about 20 to 30 seconds and repeat two or three times.
Should I hold my shins or my thighs?
Either works. Hold behind your thighs if pulling on your shins is uncomfortable for your knees.
Is it OK to feel pain in my lower back?
No. You should feel a mild stretch only. If you feel sharp pain, ease off and stop.
Hercules tracks every knees to chest stretch you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play