Lower back exercise
Knees-to-Chest
Lying stretch that brings both knees to your chest to relax the lower back and glutes.
- Primary muscleLower back
- Also worksGlutes
- EquipmentBodyweight
- LevelBeginner
- Lower back
- Glutes
- Bodyweight
How to do the Knees-to-Chest
4 steps, in the order you do them.
- Lie on your back with your legs straight and your arms at your sides.
- Bend both knees and bring them toward your chest.
- Hug your shins with your hands and, for a deeper stretch, bring your head toward your knees.
- Hold for 20 to 30 seconds, breathing slowly, then slowly release.
Muscles worked
Alternatives to the Knees-to-Chest
They work the lower back with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
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More lower back exercises
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Weighted Back ExtensionLower back · Other
SupermanLower back · Bodyweight
Frequently asked questions
What muscles does the Knees-to-Chest work?
The Knees-to-Chest works mainly the lower back. It also works the glutes.