Is it better to do this stretch with one leg or both?

Single-leg stretches allow for a deeper focus on hip mobility and side-to-side imbalances, while pulling both knees in provides a more effective release for the lower back.

When is the best time to perform the knee to chest stretch?

It is highly effective as a cool-down after a workout or as part of a morning routine to alleviate stiffness from sleeping.

What should I do if I feel pinching in my hip?

If you feel a pinch, slightly move your knee outward toward your shoulder to create more space in the hip socket.

Knee to Chest Stretch Guide: Relief for Glutes and Back

Learn the correct way to perform the knee to chest stretch to relieve lower back pain, improve hip mobility, and loosen tight glutes with our expert guide.

How to Perform

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

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

Primary movers

Glutes

Stabilizers

Lower Back
Hamstrings
Hip Flexors

Related Guides

Glutes · Legs