Knee to Chest
May 10th, 2023 9:11 AM Mr. Q Categories: Stretching
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
StretchEquipment:
N/AThe knee to chest exercise is a simple stretch that targets the lower back muscles and the glutes.
Proper form:
- Lie on your back with your legs extended.
- Bend your right knee and bring it towards your chest, using both hands to pull your knee towards your chest.
- Hold the stretch for 15-30 seconds and then release.
- Repeat on the other leg.
- Continue alternating between legs for the desired number of repetitions.
How to reduce difficulty: If you find the stretch difficult, you can bend your knee less and hold your leg closer to your thigh instead of pulling your knee towards your chest.
How to increase difficulty: To increase the intensity of the stretch, you can hold the stretch for a longer period of time or use a resistance band to add tension.
Number of reps: Beginner: 2 sets of 15-30 seconds per leg Intermediate: 3 sets of 30 seconds per leg Advanced: 4 sets of 45 seconds per leg
Estimated time for exercise: 2-3 minutes
Body Group:
LegsMuscle Group(s):
Lower backMuscles used:
Primary:
Erector SpinaeSecondary:
Gluteus MaximusTertiary:
HamstringsDifficulty:
BeginnerTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.