Back · Isolation movement
Double Knee-to-Chest Stretch
A isolation exercise that targets the back with secondary work in glutes. Performed with bodyweight.
Primary muscle
Back
Secondary muscles
Glutes
Equipment
Bodyweight
Difficulty
Beginner
How to perform the Double Knee-to-Chest Stretch
- Lie flat on your back and bend both knees, planting the feet on the floor.
- Draw both knees up toward the chest and wrap the arms around the shins to hug them in.
- Let the lower back round gently into the floor, feeling a broad stretch across the whole lumbar spine.
- Keep the head and shoulders relaxed down, hold for time, and rock very gently side to side if it feels good.
Suggested working range: 20–45 reps. Default progression: manual.
Common mistakes
- •Straining the neck by lifting the head toward the knees instead of keeping it down.
- •Pulling the knees in so hard the tailbone lifts and the neck tenses rather than easing to a gentle round.
- •Holding the breath instead of exhaling to let the lower back soften into the floor.
Variations & alternatives
Swap in a related movement if equipment, recovery, or progression demands it.
Use this exercise in a program
The Double Knee-to-Chest Stretch fits naturally into hypertrophy and strength splits that prioritize back volume.
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