How to do a Knee to Chest Stretch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Knee to Chest Stretch
Workouts with Knee to Chest Stretch
Target muscles worked
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.
- Lie flat on your back with one leg extended on the floor and the other knee bent and pulled up towards your chest.
- 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.
- Hold the stretch for 15-30 seconds.
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1. Pigeon Pose
7.1 mSCORESWAPPED 365 TIMESPigeon 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.
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2. Seated Figure Four
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3. Lying Figure Four
6.6 mSCORESWAPPED 120 TIMESLying 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.
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4. Standing Leg Side Circle
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5. Side Leg Hip Circle
10.6 mSCORESWAPPED 27 TIMESSide Leg Hip Circle is an isolation exercise that primarily targets the glutes and hips. By lying on your side and drawing circles with your top leg, you engage your hip flexors and glutes through a full range of motion. This is an excellent exercise for improving hip mobility and stability, as well as strengthening the smaller stabilizing muscles around the hip joint.
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6. Hip Thrust
97 mSCORESWAPPED 26 TIMESHip 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.
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7. Kettlebell Swing American
83 mSCORESWAPPED 26 TIMESThis exercise is a variation on the more common Kettlebell Swing. Like the more standard version, this is a compound, explosive movement that primarily targets the glutes. By swinging the kettlebell overhead, this exercise can better translate to some more advanced exercises like Snatches. This is a great exercise for developing power.
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8. Glute Kickback Machine
94.6 mSCORESWAPPED 26 TIMESGlute 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.
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