Smart Workout Diary

Knees to Chest Hug

The knees-to-chest hug is a gentle floor stretch performed lying on your back and drawing both knees toward the chest. It primarily mobilizes and relaxes the lower back and hips while lightly stretching the glutes. It can be used in warm-ups, cool-downs, and general mobility routines.

Demonstration

Knees to Chest Hug — demonstration 1
Knees to Chest Hug — demonstration 2

Instructions

  1. Lie on your back on a comfortable, flat surface with both legs extended and your head relaxed.
  2. Bend both knees and bring them toward your chest in a slow, controlled motion.
  3. Hold your shins or the backs of your thighs and gently hug the knees inward; keep your shoulders and neck relaxed on the floor.
  4. Maintain a comfortable position and breathe slowly without forcing the knees closer than your hips and lower back comfortably allow.
  5. Release with control by lowering your feet back to the floor or extending the legs gradually. Stop if the position causes sharp pain or numbness.
Muscle Group
Lower Back
Other Muscle Groups
Glutes
Type
Stretching
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the movement gentle. The goal is a comfortable stretch and relaxed mobility, not pulling the knees down with force.
  2. Keep your spine relaxed. Let the lower back rest naturally and avoid lifting the head or tensing the shoulders.
  3. Breathe steadily. Use slow exhales to relax into the position rather than holding your breath.
  4. Adjust your grip as needed. Hold behind the thighs if reaching the shins makes your knees or hips uncomfortable.
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