Knee to Chest Stretch for Your Lower Back and Glutes
Movement card
| Body area | Lower back and core |
|---|---|
| Also called | Knees to Chest Stretch, Single Knee to Chest |
| Works | lower back, glutes, hips |
| Type | Stretch |
| Position | Floor |
| Hold | 15 to 30 seconds |
| Reps | 2 to 4 |
| Sets | 1 |
| Sides | Each side |
| How often | Perform a few times a day, especially after sitting for a long time. |
| Equipment | None, floor mat |
| Office visibility | Low |
The knee to chest stretch is a gentle movement performed while lying on your back. You pull one knee at a time toward your chest to stretch your lower back and hips.
People who sit for long periods often use this stretch to address the tightness that can build up in the lower back and glutes from being in a chair.
What the knee to chest stretch works
This stretch primarily targets the muscles in your lower back. It also works on the gluteal muscles and the back of your hips. You may feel the stretch in all these areas as you pull your knee closer.
How to do it
Starting position: Lie on your back on a firm, flat surface with your knees bent and feet flat on the floor, about hip-width apart.
- Keeping your lower back relaxed on the floor, gently pull one knee up towards your chest.
- Grasp your shin or the back of your thigh with both hands.
- Gently pull the knee closer until you feel a comfortable stretch in your lower back and hip.
- Keep your head and shoulders relaxed on the floor.
- Hold the position without bouncing.
- Slowly lower your leg back to the starting position.
- Repeat with the other leg.
What you should feel
You should feel a gentle stretch in your lower back and the back of your hip. This sensation should be comfortable and not painful. Avoid any sharp, shooting, or pinching feelings during the movement.
Common mistakes
- Lifting your head or shoulders off the floor.
- Arching your lower back.
- Holding your breath.
- Pulling on the kneecap instead of the shin or thigh.
Make it easier or harder
- Easier: Perform the stretch while seated in a chair. Sit tall and gently pull one knee toward your chest.
- Easier: Do not pull the knee as close to your chest.
- Easier: Keep both knees bent with feet on the floor throughout the stretch.
- Harder: While holding one knee to your chest, slowly straighten the other leg and lower it to the floor.
Fitting it into a desk day
Because this stretch is performed on the floor, it has low office visibility and is best for a private office or a dedicated break time. A seated variation, where you pull one knee toward your chest while sitting tall, can be done more discreetly at your desk.
Quick questions
How long should I hold the knee to chest stretch?
Hold the stretch for fifteen to thirty seconds on each side without bouncing. You can repeat it two to four times on each leg.
Can I do the knee to chest stretch in my chair?
Yes, a seated version is available. While sitting tall in your chair, you can gently pull one knee toward your chest to get a similar stretch.
What’s a common mistake to avoid with this stretch?
A common mistake is lifting your head and shoulders off the floor while pulling your knee. Keep your upper body relaxed on the floor to maintain proper form.
When to see a doctor or physio
Pay attention to what your body is telling you. Stop the stretch and consult a doctor or physical therapist if you experience certain symptoms, as this could indicate a more serious issue.
- Sharp, shooting, or radiating pain into your leg or hip.
- Numbness or tingling in your leg or foot.
- A pinching sensation in the front of your hip.
Skip it or ask first if:
- You have a recent hip, knee, or back injury or have had surgery in these areas.
- You are in the later stages of pregnancy.
- You have osteoporosis or other conditions that affect bone density.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.