Single Knee-to-Chest Stretch
Reviewed by Inna Lauren Castillo, DPT
Sets × reps
1 × 3
Hold each
10 sec
How often
1-2 times a day
Dose set by your reviewing physiotherapist.
How to do it
5 steps
1 · Start position 
2 · Right knee to chest 
3 · Left knee to chest
Lie on your back with both legs straight
Bring one knee up to your chest and clasp both hands around the front of your shin — or behind your thigh if that feels easier on the knee.
Gently pull the knee to your chest until you feel a comfortable stretch in your lower back and buttock. Keep your other leg straight and flat on the ground and let your lower back relax down.
Hold the stretch while breathing calmly, then slowly lower the leg back to the starting position.
Repeat on the other side.
Form tips
Move slowly and gently — draw the knee in only as far as feels comfortable, never forcing it. Keep your head, shoulders, and lower back resting on the ground throughout, and keep the resting leg flat.
Stop — do not do this exercise if
- Acute or severe low-back pain that sharply worsens with this movement
- Recent spinal or abdominal surgery, unless cleared by your clinician
Check with your clinician first if
- PregnancyDeep knee-to-chest flexion may be uncomfortable or unsuitable in later pregnancy — modify or avoid unless advised by your clinician.
- Osteoporosis or fragile bonesDeep spinal flexion may not be advised — check with your clinician before doing this stretch.
This is general educational information, not a substitute for individual medical advice. Stop if you feel pain and consult a physiotherapist.