Back · Bodyweight
Lying Knee to Chest Stretch
How to do the lying knee to chest stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back with your legs extended. Draw one knee up toward your chest and clasp your hands around the shin, gently pulling it closer until you feel a stretch in your glute and lower back. Keep the other leg relaxed on the floor, hold, then switch sides.
- 1A stretch in your glute and lower back as you pull the knee in
- 2Your opposite leg staying long and relaxed on the floor
- 3Your lower back settling into the ground
Common mistakes
- Pulling too forcefully; use gentle pressure
- Lifting your head or twisting your spine
- Bouncing instead of holding a steady stretch
Muscles worked
The lying knee to chest stretch mainly works the lower back, with the glutes, hamstrings, and upper traps assisting.
- Lower BackPrimary
- GlutesSupport
- HamstringsSupport
- Upper TrapsSupport
- Upper AbsMinor
Kovo programs the lying knee to chest stretch 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 June 2026.