Back · Bodyweight
Lying Lower Back Knee to Chest
How to do the lying lower back 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
- time
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back with your legs extended. Draw one or both knees up toward your chest and hug them in with your arms, feeling a gentle stretch through your lower back and glutes. Hold, then release.
- 1A gentle stretch easing across your lower back
- 2Your glutes lengthening as you hug the knees in
- 3Your back settling flat into the floor
Common mistakes
- Yanking the knees in hard instead of easing into the stretch
- Lifting your head and shoulders off the floor
- Holding your breath through the stretch
Muscles worked
The lying lower back knee to chest mainly works the lower back, with the glutes assisting.
- Lower BackPrimary
- GlutesSupport
- HamstringsMinor
Kovo programs the lying lower back 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 June 2026.