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:

Leg Swings

Leg Swings

Stand with your feet hip-width apart and hold onto...

Good For:

Rag Doll

Rag Doll

Stand with your feet hip-width apart, toes facing ...

Good For:

Lying Hamstring

Lying Hamstring

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

Good For:

Downward Dog

Downward Dog

Start on your hands and knees with your wrists und...

Good For:

Saddle Pose

Saddle Pose

Start from a kneeling position with the tops of yo...

Good For:

Child's Pose

Child's Pose

Start from a kneeling position with your toes toge...

Good For:

Leg Swings

Leg Swings

Stand with your feet hip-width apart and hold onto...

Good For:

Front Split

Front Split

Start from a kneeling position with an upright tor...

Good For:

Elbow Plank Leg Lift

Elbow Plank Leg Lift

Place your forearms on the floor with your elbows ...

Good For:

Wall Pecs

Wall Pecs

Start in a staggered stance, with your forearm aga...

Good For:

Discover Workouts that include knees-to-chest:

Full Body

Full Body

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

Sleep

Sleep

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

Expert

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.

Lengthen

Lengthen

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

Lower Back

Lower Back

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

Cool Down

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.

Deep Relax

Deep Relax

Activate your parasympathetic nervous system and alleviate stress with relaxing, long-hold stretches and focused breathing.

Pelvic Tilt

Pelvic Tilt

Undo anterior pelvic tilt and an arched lower back with stretches that lengthen muscles in your lower back and hip flexors.

Hips 3

Hips 3

A series of stretches designed to increase flexibility in the hips, including your hip flexors & extensors, abductors & adductors, and hip rotators.

Lower Back 1

Lower Back 1

A series of stretches designed to increase flexibility in the lower back.

Lower Back Hybrid 2

Lower Back Hybrid 2

A series of stretches and isometric exercises designed to increase flexibility and strength in the lower back.

Quads 2

Quads 2

A series of stretches designed to increase flexibility in the quadriceps.

Quads 3

Quads 3

A series of stretches designed to increase flexibility in the quadriceps.

Hips 4

Hips 4

A series of stretches designed to increase flexibility in the hips.