Smart Workout Diary

Knee to Chest Supine

The supine knee-to-chest stretch is a gentle floor stretch performed while lying on your back and drawing a knee toward your chest. It primarily targets the glutes and lower back while encouraging relaxed hip mobility. It can support flexibility, recovery, and comfortable movement after prolonged sitting or training.

Demonstration

Knee to Chest Supine — demonstration 1
Knee to Chest Supine — demonstration 2

Instructions

  1. Lie on your back on a comfortable, stable surface with both legs extended and your head relaxed.
  2. Bend one knee and bring it toward your chest, keeping the other leg long and relaxed on the floor.
  3. Hold below or around the knee with both hands and gently draw the thigh closer until you feel a comfortable stretch through the glute and lower back.
  4. Hold and breathe steadily without forcing the range, then release slowly and repeat on the other side.
Muscle Group
Glutes
Other Muscle Groups
Lower Back
Type
Stretching
Mechanics
Isometric
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Use gentle pressure: Pull only to a mild, comfortable stretching sensation; do not force the knee toward the chest.
  2. Keep the opposite leg relaxed: Let it rest on the floor rather than tensing or lifting it.
  3. Breathe slowly: Exhale as you settle into the stretch and avoid holding your breath.
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