How to do the knees-to-chest stretch

Instructions for knees-to-chest:

Lying on your back, gently bring both knees up and in toward your chest using your abdominals.

Grab your lower legs or lock your hands and hug your legs toward your body.

Relax your legs and lower back.

What does knees-to-chest help with?

Flexibility

What areas does knees-to-chest exercise?

Lower Back, Hamstrings, Glutes, Hips

How is knees-to-chest performed?

Floor

When should you avoid knees-to-chest?

Pregnancy, Osteoporosis

Other stretches to explore:

Flexibility

Seated Chest

Start by sitting on the floor with your knees bent...

Good For:

Puppy Pose

Start on your hands and knees with the tops of you...

Good For:

Side Bend

Sitting with your back straight and one hand on yo...

Good For:

Leaning Figure Four

Start by sitting on the floor with your knees bent...

Good For:

Neck Laterals

Sitting with your back straight and grabbing the b...

Good For:

Neck

Upper Back

Flexibility

Happy Baby

Start lying on your back with your knees toward yo...

Good For:

Hand Plank

Start on the floor in a push up position. Ground y...

Good For:

Lying Hamstring

Lying on your back with knees bent and feet flat o...

Good For:

Reverse Shoulder

Start by standing with your feet shoulder-width ap...

Good For:

Neck Extension

From a seated or standing position, straighten you...

Good For:

Neck

Discover Workouts that include knees-to-chest:

Full Body

A comprehensive routine focused on improving overall flexibility. Move through 20+ stretches targeting key muscles and joints throughout your entire body.

10 mins

Sleep

Unwind and de-stress with gentle, long-hold stretches designed to improve sleep quality by relieving muscle tension and relaxing the body.

4 mins

Expert

An advanced routine covering all major muscle groups and extremities. Movements range in their level of complexity to promote greater flexibility and range of motion.

21 mins

Lengthen

Get taller and stand straighter with a daily stretch routine designed to reverse spinal compression and improve your posture.

5 mins

Lower Back

Reduce and prevent lower back pain with gentle stretches designed to increase flexibility in the lower back, pelvis, and hip flexors.

5 mins

Cool Down

Light, easy stretches while your body transitions to a resting state. Post-workout stretching promotes blood flow for recovery and reduces the risk of injury.

6 mins