The knee-to-chest stretch is a classic and accessible movement that targets the lower back, hips, and glutes. Done lying on your back, this stretch helps release spinal tension, improve hip mobility, and promote overall flexibility in the lower body. It’s particularly useful for people who sit for extended periods or experience mild lower back discomfort.

What Is the Knee-to-Chest Stretch?

To perform this stretch, lie flat on your back with your legs extended. Gently pull one knee toward your chest using both hands while keeping the other leg straight and your back flat on the floor. Hold the position, then switch legs. This creates a mild spinal flexion and stretches key muscles in the hips and back.

Muscles It Stretches

• Erector spinae (lower back)
• Gluteus maximus
• Piriformis
• Iliopsoas (hip flexors, indirectly)
• Hamstrings (mild stretch in the extended leg)

These muscles affect posture, spinal health, and the ability to move freely through the hips and legs.

Variations on the Move

1. Double Knee-to-Chest:
Hug both knees toward your chest at the same time to increase spinal flexion and stretch both glutes and lower back evenly.

2. Active Straight-Leg Version:
Keep the extended leg flexed and grounded, pointing the toe upward. This adds tension through the hamstring and encourages hip engagement.

3. Assisted Version with Strap or Towel:
Wrap a strap around the shin or thigh if reaching the leg is difficult. This is helpful for those with limited mobility or tight hips.

How Many Should You Do Per Day?

Beginner Level:

• 1 set per leg
• Hold for 15–20 seconds
• Once per day

Intermediate Level:

• 2 sets per leg
• Hold for 20–30 seconds
• Once or twice per day

Advanced Level:

• 2–3 sets per leg or both legs
• Hold for 30 seconds or more
• Up to three times daily, especially after prolonged sitting or intense activity

This stretch is gentle enough to be done in the morning, after workouts, or before bed.

How to Measure Improvement

1. Knee-to-Chest Distance:
   The closer your knee can comfortably come to your chest, the more flexibility you’ve gained.
2. Lower Back Contact:
   Over time, you’ll feel more of your back remaining in contact with the floor, indicating improved spinal mobility and reduced tightness.
3. Ease of Movement:
   If pulling the leg in feels smoother and less restricted, you’re making progress.
4. Discomfort Level:
   A decrease in tightness or strain when performing the stretch suggests muscular release and improved flexibility.

Final Thoughts

The knee-to-chest stretch is a fundamental movement that supports spinal health, hip flexibility, and lower-body comfort. It’s easy to perform, safe for most people, and a valuable part of any daily stretching routine. With regular practice, this stretch can improve posture, reduce lower back tension, and support greater ease in everyday movements like walking, bending, or getting up from a chair. As with all flexibility work, slow and consistent practice leads to the greatest long-term benefits.