Should I feel pain in my hip during this stretch?

You should feel a gentle pull in your lower back and glutes, but never sharp pain. If you feel pinching in the hip crease, try pulling your knee slightly toward your shoulder instead of the center of your chest.

Can I do both legs at the same time?

Yes, pulling both knees to the chest is a common variation that provides a more intense stretch for the lumbar spine. This is often called the Double Knee-to-Chest stretch.

How often should I perform this stretch?

This stretch is safe to perform daily. It is particularly effective as part of a morning routine to wake up the spine or after long periods of sitting.

Lying Knee to Chest Stretch Guide | Relieve Back Pain

Learn the correct way to perform the Lying Knee to Chest stretch to improve lower back mobility and reduce muscle stiffness 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 slowly as you bend one knee and draw it toward your chest.
Clasp your hands around your shin or the back of your thigh to gently pull the knee closer to your torso.
Keep your opposite leg straight and pressed against the floor to maintain a stable pelvis.
Hold the stretch for 20 to 30 seconds while maintaining deep, rhythmic nasal breathing.
Lower your leg slowly back to the starting position and repeat the process on the other side.

Common Mistakes

Lifting the head or shoulders off the floor during the movement
Holding your breath rather than exhaling into the stretch
Tugging the knee too aggressively which can cause joint pinching
Allowing the straight leg to lift or rotate outward

Muscles Worked

Primary movers

Lower Back

Stabilizers

Glutes
Hip Flexors
Hamstrings

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Lower Back · Strength