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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Lower back Glutes
- Equipment
- Mat
Knee to Chest Stretch
4 steps Updated 29/08/2026
Knee to Chest Stretch is a bodyweight exercise targeting Lower Back (Erector Spinae), Glutes (gluteus maximus, gluteus mideus) using Yoga Mat.
Step by step
How to perform it
- Stand upright with your feet hip-width apart and your arms at your sides.
- Lift your right knee towards your chest, wrapping your hands around your knee to gently pull your knee closer to your chest.
- Hold the stretch for 15-30 seconds, feeling the stretch. Keep your left leg straight and maintain your balance.
- Release your right knee and lower your leg back to the starting position. Repeat the stretch with your left knee. Alternate sides for the desired number of repetitions.
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Variations and related exercises
45 Degree Hyperextension (Arms in Front of Chest)
45 Degree Hyperextension Arms to Chest
Alternate Superman
Around the World Superman Hold
Last updated: 29/08/2026
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Knee to Chest Stretch
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