Back · Isolation movement
Double Knee-to-Chest Stretch
An isolation exercise for the back, with the glutes working too. No equipment needed.
Working range
20–45seconds
Progression: manual
- 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 seconds. 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 one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Double Knee-to-Chest Stretch fits into hypertrophy and strength splits that prioritize back volume.
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