Lying Knee-to-Chest Stretch for Glutes

A lying knee-to-chest stretch means tucking one knee into your chest from a lying down position to stretch out your glutes. This helps you to reduce tension around your hips and seat, elongating your muscles. Many people have tight glutes from sitting all day, so a knee-to-chest stretch can help alleviate pain or tightness in these muscles.

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How-to

Lie flat on the floor or a mat with your legs fully stretched out.
Bring one knee into your hands and gently let your arms pull your knee toward your chest. Hold.
Return to the starting position.

Muscle Worked

Primary Muscle Groups

Glutes

The glutes help you extend your thighs from the hips and drive you forward.

Secondary Muscle Groups

Hamstrings

The hamstrings flex your knees and extend and rotate your hips

Hip Flexors

The hip flexors flex your leg at the hip joint, helping you to extend your legs forward.

Lower Back

The low back helps stabilize your spinal column and connects your upper body to your pelvis.

Pro Tips

If you want to feel more of a hamstring stretch from this position, extend the rest of your leg from the knee.
Pull the tucked-in knee to the opposite side of the body if you want to try a supine twist. This can help reduce tension in your mid-back.
Try to tuck and hold each knee for roughly the same amount of time.

Benefits

The Releases pressure from the lower back.
Helps counteract the effects of stiffness from too much sitting, standing or walking.

FAQ

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