Smart Workout Diary

Supine Single Knee-to-Chest Stretch

The supine single knee-to-chest stretch is a gentle static stretch performed by drawing one bent knee toward the chest while lying on the back. It primarily lengthens the gluteal area and can also stretch the lower back, supporting hip and lower-body mobility.

Demonstration

Demonstration: Supine Single Knee-to-Chest Stretch

Instructions

  1. Lie on your back with both legs extended and your head relaxed.
  2. Bend one knee and bring it toward your chest.
  3. Hold the shin or the back of the thigh and gently draw the knee closer until you feel a comfortable stretch.
  4. Keep the other leg relaxed, breathe steadily, then release and repeat on the other side.
Muscle Group
Glutes
Other Muscle Groups
Lower Back
Type
Stretching
Laterality
Unilateral
Movement Mode
Isometric
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Use your hands behind the thigh if reaching the shin makes your hips or knees uncomfortable.
  2. Keep your pelvis and lower back relaxed against the floor rather than forcing the knee inward.
  3. Use a smooth, gentle pull and stop before the stretch becomes painful.
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