Lying Knee to Chest

A beginner-friendly stretch for the glutes and lower back performed lying on your back, ideal for releasing tension and improving hip mobility.

Instructions

1. Lie flat on your back on a padded mat or floor with both legs extended.
2. Bend one knee and bring it up toward your chest using your hands.
3. Clasp your hands behind the thigh of the bent leg or around the shin, depending on your flexibility.
4. Gently pull the knee toward your chest until you feel a stretch in your glute and hip area.
5. Keep your other leg extended flat on the floor, or bend it slightly if needed for comfort.
6. Keep your head and shoulders relaxed flat on the mat throughout the stretch.
7. Hold the stretch for 20-30 seconds while maintaining steady, deep breathing.
8. Slowly release and extend the leg back to the starting position.
9. Repeat on the opposite side for balanced flexibility and tension relief.

Tips

• Move into the stretch gradually and avoid jerking or bouncing; smooth, controlled movements are most effective.
• Breathe deeply throughout the stretch; exhale as you gently deepen the intensity of the pull.
• If you have tight hips, you may feel the stretch more intensely; hold longer periods for progressive improvement.
• You can perform this stretch for your extended leg as well by pulling both knees toward your chest for a full lower back release.
• Do this stretch regularly, especially after workouts or prolonged sitting, to maintain hip health and mobility.
• Stop immediately if you feel sharp pain in your lower back or hip; gentle muscle tension is the goal, not pain.