How to do a Knee to Chest Stretch
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About 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.
Alternative Exercises to Knee to Chest Stretch
1. Pigeon Pose
7.1 mSCORESWAPPED 419 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.
- Beginner
- Glutes
2. Seated Figure Four
10.5 mSCORESWAPPED 243 TIMESSeated 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.
- Beginner
- Glutes
3. Lying Figure Four
6.6 mSCORESWAPPED 141 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.
- Beginner
- Glutes
4. Standing Leg Side Circle
12.6 mSCORESWAPPED 115 TIMESStanding 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.
- Beginner
- Glutes
5. Side Leg Hip Circle
10.6 mSCORESWAPPED 32 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.
- Beginner
- Glutes
6. Hip Thrust
97 mSCORESWAPPED 29 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.
- Beginner
- Glutes
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.
- Intermediate
- Glutes
- Kettlebells
8. Supine Back Stretch
4 mSCORESWAPPED 24 TIMESSupine Back Stretch is a flexibility exercise that primarily targets the lower back. To perform, lie on your back and pull your knees towards your chest while keeping your back flat against the ground. This helps to alleviate tightness in the lower back and can be particularly beneficial for improving overall back mobility. It’s an excellent addition to any cool-down routine to aid in recovery and reduce muscle tension.
- Beginner
- Lower Back
9. Foam Roll Glutes
5.6 mSCORESWAPPED 22 TIMESFoam Roll Glutes is a self-myofascial release technique that targets the glutes. This exercise helps relieve muscle tightness, improve flexibility, and increase blood flow to the area. The foam roller allows you to apply pressure to the glutes, breaking up knots and adhesions in the muscle. This is a great recovery exercise that can help prepare your glutes for more strenuous activities.
- Beginner
- Glutes
- Foam Roller
10. Heel Press
8.4 mSCORESWAPPED 22 TIMESHeel Press is an isolation exercise that primarily targets the glutes and hamstrings. This exercise involves extending your leg by pressing through your heel, which helps to better isolate the targeted muscles. The pressing action emphasizes muscle engagement and can help build strength and muscle mass in the glutes. It's a great addition for anyone looking to improve their lower body workouts with a focus on glute activation.
- Beginner
- Calves