Knee-to-Chest Stretch

Muscles worked by the Knee-to-Chest Stretch

Primary

GlutesGluteus Maximus

Secondary

Lower BackErector Spinae

Also called: glute, glutes, gluteus maximus, buttocks, butt.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Knee-to-Chest Stretch

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.

Form tips

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

At a glance

Knee-to-Chest Stretch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Figure-4 Stretch
• Banded Glute Bridge
• Banded Good Morning
• Banded Hip Thrust
• Banded Kneeling Hip Thrust
• Banded Romanian Deadlift
• Banded Squat
• Banded Sumo Walk

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "knee-to-chest-stretch",
  "name_en": "Knee-to-Chest Stretch",
  "name_de": "Knie-zur-Brust-Dehnung",
  "name_es": "Estiramiento Rodilla al Pecho",
  "description_en": "A lying stretch that releases the glutes and lower back by hugging one knee into the chest.",
  "description_de": "Eine liegende Dehnung, die durch Heranziehen eines Knies an die Brust Gesäß und unteren Rücken löst.",
  "description_es": "Un estiramiento tumbado que libera los glúteos y la zona lumbar al abrazar una rodilla contra el pecho.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus"
  ],
  "secondary_muscles": [
    "erector_spinae"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Lie on your back with both legs straight.",
    "Pull one knee in and hug it to your chest with both hands.",
    "Keep the other leg relaxed on the floor.",
    "Hold for 20 to 30 seconds, breathing steadily.",
    "Switch sides and repeat."
  ],
  "instructions_de": [
    "Lege dich auf den Rücken, beide Beine gestreckt.",
    "Ziehe ein Knie heran und umfasse es mit beiden Händen an der Brust.",
    "Lasse das andere Bein entspannt am Boden.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
    "Wechsle die Seite und wiederhole."
  ],
  "instructions_es": [
    "Acuéstate boca arriba con ambas piernas estiradas.",
    "Lleva una rodilla y abrázala al pecho con ambas manos.",
    "Mantén la otra pierna relajada en el suelo.",
    "Mantén de 20 a 30 segundos, respirando de forma constante.",
    "Cambia de lado y repite."
  ],
  "tips_en": [
    "Keep your head and shoulders relaxed on the floor.",
    "Relax and keep breathing throughout."
  ],
  "tips_de": [
    "Lasse Kopf und Schultern entspannt am Boden.",
    "Bleib locker und atme durchgehend weiter."
  ],
  "tips_es": [
    "Mantén la cabeza y los hombros relajados en el suelo.",
    "Relájate y sigue respirando todo el tiempo."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/knee-to-chest-stretch-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "knee-to-chest-stretch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.