---
title: "Knee to Chest Stretch"
description: "Stand upright with your feet hip-width apart and your arms at your sides."
locale: en
slug: knee-to-chest-stretch
url: "https://hi.fitness/exercises/knee-to-chest-stretch"
primaryMuscle: "Lower Back"
secondaryMuscles: ["Glutes","Lats","Quads"]
equipment: ["Bodyweight"]
category: "Mobility"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/dd9c9e49-knee-to-chest-stretch.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Knee to Chest Stretch

Stand upright with your feet hip-width apart and your arms at your sides.

## How to do it

1. Stand upright with your feet hip-width apart and your arms at your sides.
2. Lift your right knee towards your chest, wrapping your hands around your knee to gently pull your knee closer to your chest.
3. Hold the stretch for 15-30 seconds, feeling the stretch. Keep your left leg straight and maintain your balance.
4. Release your right knee and lower your leg back to the starting position. Repeat the stretch with your left knee. Alternate sides for the desired number of repetitions.

## Form tips

- Use a gentle but firm grip to avoid pulling too hard and causing strain.
- Engage your core to maintain balance and stability throughout the stretch.
- Move slowly and with control to maximize the effectiveness of the stretch and avoid any sudden movements.

## Similar exercises

- [Lying Crossover Stretch](https://hi.fitness/exercises/lying-crossover-stretch) - Lower Back · Mat
- [Legs Hand Reach Spine Stretch](https://hi.fitness/exercises/legs-hand-reach-spine-stretch) - Lower Back · Mat
- [Iron Cross Stretch](https://hi.fitness/exercises/iron-cross-stretch) - Lower Back · Mat
- [45 Degree Hyperextension (Arms in Front of Chest)](https://hi.fitness/exercises/45-degree-hyperextension-arms-in-front-of-chest) - Lower Back · Roman chair
- [45 Degree Hyperextension Arms to Chest](https://hi.fitness/exercises/45-degree-hyperextension-arms-to-chest) - Lower Back · Roman chair
- [Back Extension Machine](https://hi.fitness/exercises/back-extension-machine) - Lower Back · Roman chair
- [45 Degree Twisting Hyperextension](https://hi.fitness/exercises/45-degree-twisting-hyperextension) - Lower Back · Roman chair
- [Back Extension on Exercise Ball](https://hi.fitness/exercises/back-extension-on-exercise-ball) - Lower Back · Stability ball