How To Do & Muscles Worked

lying knee to chest stretch

The lying knee to chest is a fantastic way to relieve pressure from the lower back region. You get to lie down and eliminate gravity from the equation. Then pulling a leg up will take the lumbar spine into slight flexion, therefore releasing any pressure that may have built up throughout the day while sitting, standing, and working.

  • Easy
  • Moderate
  • Challenging

Which Muscles Are Worked?

Diagram of primary and secondary muscles worked from Lying knee to chest stretch

Primary Muscles

Hip Flexors

Secondary Muscles


Exercise Type

Stretch icon

How to do lying knee to chest stretch Properly

Step by Step Guide

Begin lying on your back with your legs bent and feet flat on the ground. Go into a posterior pelvic tilt as you press the lower back into the ground. Place your hands behind one thigh with the leg still bent.

Keep the head on the ground and then gently pull that leg in toward your chest as far as you can until you feel a gentle stretch in the hip and lower back region.

Hold for about 30-seconds.

Repeat for the desired repetitions on that leg. Repeat on the other leg.

Common Mistakes

A common mistake is keeping the spine in a neutral or anterior pelvic tilt. This will keep the lumbar paraspinals and lumbar extensor muscles in a shortened position and therefore not allow them to stretch as they should.


Animation of how to do Lying knee to chest stretch