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Knee to Chest Stretch being performed with proper form
Knee to Chest Stretch demonstration video — proper form for the full movement.

How to do a Knee to Chest Stretch

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
521,136
Popularity Rank
221st
Difficulty
Beginner
Glutes Strength
68 mSCORE 59th
Equipment Required
Bodyweight-only

Workouts with Knee to Chest Stretch

    Target muscles worked

    Primary Muscles
    Glutes
    Secondary Muscles
    None

    Instructions for Proper Form

    Knee to Chest Stretch is an isolation stretch that targets the lower back and glutes. This stretch involves lying on your back and pulling one or both knees toward your chest. It helps increase flexibility in the lower back and relieve tension in the lumbar spine. It’s a great addition to any warm-up or cool-down routine to improve mobility and reduce the risk of injury.

    1. Lie flat on your back with one leg extended on the floor and the other knee bent and pulled up towards your chest.
    2. Pull on the knee with both hands clasped overtop of the knee until you feel a comfortable stretch on the backside of the thigh and glute.
    3. Hold the stretch for 15-30 seconds.

    Alternatives & Variations to Knee to Chest Stretch

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    1. 1. Pigeon Pose

      Photo of Pigeon Pose being performed
      7.1 mSCORESWAPPED 361 TIMES

      Pigeon Pose is a yoga stretch that primarily targets the hip flexors and glutes. By extending one leg back and resting the other leg bent in front, you significantly stretch the hip joints and muscles. This pose is excellent for improving hip mobility and flexibility, making it a beneficial addition to any lower body or mobility routine.

    2. 2. Seated Figure Four

      Photo of Seated Figure Four being performed
      10.5 mSCORESWAPPED 233 TIMES

      Seated Figure Four is an isolation stretching exercise that primarily targets the glutes and hip flexors. By placing one ankle over the opposite knee and leaning forward, you can effectively stretch the glutes and hips. This stretch is excellent for improving lower body flexibility and addressing tightness in the hips and glutes, which can be beneficial for a variety of lower body exercises.

    3. 3. Lying Figure Four

      Photo of Lying Figure Four being performed
      6.6 mSCORESWAPPED 118 TIMES

      Lying Figure Four is an isolation stretch that primarily targets the glutes and the outer hip muscles. By lying on your back and placing one ankle over the opposite knee, you create a 'figure four' shape. This position allows for a deep stretch, promoting flexibility and relieving tension in the glutes and lower back. It’s a great exercise for improving mobility in the hips, especially post workout or after long periods of sitting.

    4. 4. Standing Leg Side Circle

      Photo of Standing Leg Side Circle being performed
      12.6 mSCORESWAPPED 103 TIMES

      Standing Leg Side Circle is an isolation exercise that targets the hip flexors and adductors. By performing circular motions with your leg, you engage muscles around your hips that are often neglected in other exercises. This is a great exercise for improving hip mobility and stability, and it’s particularly beneficial for athletes looking to enhance their lateral movements.

    5. 5. Hip Thrust

      Photo of Hip Thrust being performed
      97 mSCORESWAPPED 31 TIMES

      Hip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.

    6. 6. Glute Kickback Machine

      Photo of Glute Kickback Machine being performed
      94.6 mSCORESWAPPED 28 TIMES

      Glute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.

    7. 7. Knee to Chest Stretch

      Photo of Knee to Chest Stretch being performed
      5.1 mSCORESWAPPED 28 TIMES

      Knee to Chest Stretch is an isolation stretch that targets the lower back and glutes. This stretch involves lying on your back and pulling one or both knees toward your chest. It helps increase flexibility in the lower back and relieve tension in the lumbar spine. It’s a great addition to any warm-up or cool-down routine to improve mobility and reduce the risk of injury.