Build Flexibility with Seated Knee To Chest

Seated Knee To Chest

Rep Range

Time Based

Hints

Begin by sitting upright in a sturdy armless chair, with both feet firmly planted on the ground and spaced approximately hip width apart. Engage your core to ensure a straight and supported spine. As you initiate the stretch, bend one knee and use both hands to cradle the thigh from beneath. Gently and steadily pull the knee up and towards your chest, ensuring you remain in control and move within your comfort zone. The foot of the leg that remains on the ground should stay flat and provide stability. This variation primarily focuses on stretching the hip flexors and providing some relief to the lower back.

Common Mistakes

Avoid leaning back or using the chair's backrest for support, as this can decrease the effectiveness of the stretch. Ensure you're not using excessive force when pulling the knee, which can cause strain. It's also important to make sure that the foot of the stabilizing leg remains grounded and doesn't lift off.

Breathing

Inhale deeply before lifting and drawing your knee towards your chest. As you pull the knee closer, exhale slowly, allowing the breath to facilitate a deeper stretch. Maintain steady, even breaths while in the stretched position. As you release and switch legs, take another deep inhale, and then exhale as you begin with the other leg.

Muscle Focus

Primary Focus Area

Glutes