Knee to chest
A gentle lying stretch that hugs one knee toward your chest, targeting your glutes and lower back.
BeginnerMatLow impactSuggested: 20 sec per side
How to do it
- Lie on your back with both legs long.
- Bend your left knee and draw it toward your chest.
- Wrap both hands around your shin, just below the knee.
- Gently hug the knee closer while your right leg stays long on the floor.
- Hold, breathing slowly, then switch legs.
Work one side, then switch. Timed sets run once per side.
Form tips
- Keep your head and shoulders resting on the floor.
- Hold behind your thigh instead if your knee feels uncomfortable.
- Let your lower back relax into the mat.
Muscles worked
Lower backGlutes