Knee To Chest
This lower-body stretch targets your glutes, hamstrings and hip flexors. Watch the demo video, then follow the tips below.
Rep Range
Time Based
How to do Knee To Chest
Lay flat on a yoga mat with your legs extended straight out in front of you. Engage your core muscles to ensure the lower back remains pressed against the floor. Bend one knee, and with both hands, grasp around the kneecap area. Gently pull the bent knee towards your chest while keeping the opposite leg flat on the ground. As you do this, ensure your head and shoulders stay relaxed on the floor, and the foot of the bent leg should remain relaxed and pointing upwards. After holding for a few moments, feeling the stretch in your hip flexors, glutes and hamstrings release and switch to the other leg.
Common mistakes
Lifting the head or shoulders off the ground can put strain on the neck. Make sure the lower back is always in contact with the floor throughout the stretch. It's essential to be gentle when pulling the knee; excessive force can potentially injure the hip joint or the knee itself.
Breathing
Inhale deeply as you draw the knee closer to the chest. Exhale slowly as you release the leg. Using a controlled breathing pattern can help in deepening the stretch and relaxing the muscles.
Muscles worked
Primary Focus Area
Glutes, Hamstrings, Hip Flexors
