Animated stretch preview.

Knees to Chest

0:30 lower back glutes

Step-by-step instructions

1Set up in a stable position with enough space to move slowly and breathe comfortably.
2Hug both knees in and breathe into the low back without forcing the range.
3Lie on your back and draw both knees toward your chest. Let your low back widen into the mat as you exhale.
4Hold the stretch for about 30 seconds while breathing slowly, then release gradually and notice how lower back feels before repeating or switching sides.

Voiceover

Lie on your back and draw both knees toward your chest. Let your low back widen into the mat as you exhale.

Focus areas

lower back glutes

Description

Adult doing knees-to-chest lower back stretch on mat, clear calming visual.

Benefits

A focused lower back stretch that gently opens lower back and glutes through a clear, repeatable setup you can groove in minutes.
Restores gentle movement through the spine without forcing end range.
Builds everyday mobility in the lower back, so reaching, posture, and daily movement start to feel easier and less restricted.
Slots into short routines — the working time is about 1 minute, perfect for a warm-up, a desk break, or a cooldown.

Tips for a better stretch

Breathe slow and steady, and ease off the range the moment lower back starts to guard or grip.
Use a wall, chair, strap, block, pillow, or towel if a little support makes the position calmer.
Keep glutes relaxed so the stretch stays a release instead of turning into a bracing exercise.
Aim for a clear but comfortable stretch you could hold and breathe through, not a sharp or maximal pull.

Common mistakes to avoid

Moving quickly instead of letting each segment and breath guide the range.
Bouncing, yanking, or trying to force the stretch to feel intense right away.
Holding your breath or tensing the jaw, hands, and belly while you stretch.
Ignoring numbness, tingling, dizziness, sharp pain, or joint pinching instead of backing off.

When to skip or modify

Skip or modify this stretch if it reproduces sharp pain, numbness, tingling, dizziness, or symptoms that travel away from the stretched area.
Get qualified medical guidance before stretching around recent injuries, surgery, unexplained swelling, severe pain, or diagnosed conditions that limit movement.

FAQ

Knees to Chest questions

How do you do the Knees to Chest?

Hug both knees in and breathe into the low back without forcing the range. Lie on your back and draw both knees toward your chest. Let your low back widen into the mat as you exhale. Hold for about 30 seconds, breathing slowly, then release and repeat or switch sides.

What does the Knees to Chest stretch?

It mainly targets the lower back and glutes. Restores gentle movement through the spine without forcing end range.

How long should I hold the Knees to Chest?

Hold for roughly 30 seconds per side while breathing slowly, and repeat two or three times only while it stays comfortable and pain-free.

Is the Knees to Chest safe for seniors and beginners?

Yes, when it is done gently. Keep the range small, use a wall, chair, strap, or towel for support, and stop if you feel sharp pain, numbness, tingling, or dizziness.

How often can I do the Knees to Chest?

Most people can do this lower back stretch daily as long as it stays comfortable. A short session once or twice a day is plenty for steady progress.

Programs