Knee-to-Chest Stretch

A lying stretch that releases the glutes and lower back by hugging one knee into the chest.

How to do it

1. Lie on your back with both legs straight.
2. Pull one knee in and hug it to your chest with both hands.
3. Keep the other leg relaxed on the floor.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.

Tips

• Keep your head and shoulders relaxed on the floor.
• Relax and keep breathing throughout.

Muscles

Primary: Glutes (max)

Secondary: Erector spinae