Back · Bodyweight
Knee to Chest
How to do the knee to chest, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Core Hold
- Mechanic
- Mobility
How to do it
Stand tall with feet hip-width apart. Lift one knee up towards your chest, grabbing it with both hands to gently pull it closer. Hold briefly, then lower and switch to the other leg. Repeat, alternating sides.
- 1Feel a stretch in your glute and lower back as you pull one knee toward your chest
- 2Keep your other leg extended and relaxed on the ground
- 3Hold the stretch and breathe deeply to increase flexibility
Common mistakes
- Avoid pulling too forcefully; use gentle pressure
- Don't lift your head or twist your spine; stay neutral
- Avoid bouncing; hold a steady stretch
Muscles worked
The knee to chest mainly works the lower back, with the glutes, hamstrings, and upper traps assisting.
- Lower BackPrimary
- GlutesSupport
- HamstringsSupport
- Upper TrapsSupport
- Upper AbsMinor
Kovo programs the knee to chest for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.