Back · Isolation movement

Knee-to-Chest Stretch

A isolation exercise that targets the back with secondary work in glutes. Performed with bodyweight.

Knee-to-Chest Stretch exercise demonstration — targets the back
Illustration: Everkinetic (CC BY-SA 4.0)

Primary muscle

Back

Secondary muscles

Glutes

Equipment

Bodyweight

Difficulty

Beginner

How to perform the Knee-to-Chest Stretch

  1. Lie flat on your back with both legs extended along the floor.
  2. Draw one knee up and clasp your hands around the shin, pulling it gently toward the chest.
  3. Keep the opposite leg relaxed on the floor and the head down, feeling a stretch through the lower back and glute of the raised leg.
  4. Hold and breathe, then lower that leg and repeat with the other.

Suggested working range: 20–45 reps. Default progression: manual.

Common mistakes

  • •Lifting the head and shoulders off the floor to meet the knee instead of keeping them relaxed down.
  • •Letting the resting leg bend up off the floor, which slackens the stretch on the working side.
  • •Jerking the knee toward the chest rather than drawing it in slowly and holding.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.

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Conventional Deadlift

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Barbell Row exercise demonstration — targets the back

Barbell Row

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Pull-Up exercise demonstration — targets the back

Pull-Up

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Lat Pulldown exercise demonstration — targets the back

Lat Pulldown

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Seated Cable Row exercise demonstration — targets the back

Seated Cable Row

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Use this exercise in a program

The Knee-to-Chest Stretch fits naturally into hypertrophy and strength splits that prioritize back volume.

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