Legs
Knee to Chest Stretch
A gentle decompression for the lumbar spine and glutes that improves hip mobility and relieves lower back tension.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back on a firm surface or yoga mat with your legs extended and arms at your sides.
Breathe out and slowly lift one knee toward your chest, keeping the other leg straight and flat on the floor.
Clasp both hands around your shin or behind your thigh to gently pull the knee closer to your torso.
Hold this position for twenty to thirty seconds while maintaining steady, deep breaths.
Lower the leg back to the starting position with a controlled motion.
Repeat the process with the opposite leg or pull both knees in simultaneously for a double-leg stretch.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Lifting the head or neck off the floor during the stretch
- Holding your breath rather than exhaling into the movement
- Pulling the knee with excessive force instead of using a gradual range of motion
- Allowing the straight leg to lift off the ground
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.