Smart Workout Diary

One-Knee to Chest Supine

The supine single knee-to-chest stretch is a gentle floor stretch performed by drawing one bent knee toward the chest while lying on the back. It mainly stretches the glutes and lower-back area while encouraging relaxed hip mobility. It can support flexibility, recovery, and comfortable everyday movement.

Demonstration

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

Instructions

  1. Lie on your back on a comfortable, firm surface with both legs extended and your arms relaxed.
  2. Bend one knee and slowly draw it toward your chest, keeping the other leg long and relaxed on the floor.
  3. Hold below or behind the knee with both hands and gently bring the thigh closer until you feel a comfortable stretch through the glute and lower-back area.
  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
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Use gentle pressure: pull only to a comfortable stretch; sharp pain, pinching, or numbness is a signal to ease off.
  2. Keep the opposite leg relaxed: let it rest long on the floor rather than lifting or tensing it.
  3. Breathe slowly: exhale as you settle into the stretch and avoid bouncing.
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