Enhancing Skills

Knee to Chest

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:

Stretch

Equipment:

N/A

The knee to chest exercise is a simple stretch that targets the lower back muscles and the glutes.

Proper form:

  1. Lie on your back with your legs extended.
  2. Bend your right knee and bring it towards your chest, using both hands to pull your knee towards your chest.
  3. Hold the stretch for 15-30 seconds and then release.
  4. Repeat on the other leg.
  5. 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:

Legs

Muscle Group(s):

Lower back

Muscles used:

Primary:

Erector Spinae

Secondary:

Gluteus Maximus

Tertiary:

Hamstrings

Difficulty:

Beginner

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.


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