How To

1 1: Lie flat on the floor or a mat with your legs fully stretched out.
2 3: Return 2: Bring one knee into your hands and gently let your arms pull your knee toward your chest. Hold to the starting position.

Muscle Worked in Lying Knee-to-Chest Stretch for Glutes

Primary Muscles

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

Secondary Muscles

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.
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Benefits

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

Alternatives

Exercises that target the same primary muscle groups with different equipment

Common Mistakes

  • Neutral spine or anterior pelvic tilt (so your lower back is lifting up). Make sure the back stays rooted to the ground.
  • Not using a full range of motion.

Warm Up & Cool Down

Warm Up Before Barbell Squat
1
Cool Down After Barbell Squat
1

FAQ

What is standing knee-to-chest stretch?
This is a variation of the lying knee-to-chest stretch. For this exercise, simply perform the same movement standing up. The standing variation lets you test your balance while you stretch.
Is knee-to-chest stretch safe?
For most people at all levels of fitness, the knee-to-chest stretch is considered a safe and easy exercise. Be mindful if you have back conditions, such as a slipped disc or spinal problems. If you experience excess pain in this position, reduce the intensity or choose another stretch for your glutes.
What muscle lifts the knee to your chest?
The hip flexor muscles flex your leg at the hip so you can lift your knee toward your chest.