Stretch · No equipment
Knees-to-Chest
The Knees-to-Chest stretches the back and glutes. Hold it with mild tension, never pain, and keep breathing.
The animated figure highlights the muscles worked.
How to do it
- On your back, hug both knees to your chest
- Rock gently side to side
- Relax your shoulders and breathe
How much to do
What BindTrue’s stretching plans use, by experience:
- Beginner
- 2 × 30 s
- Some experience
- 2 × 45 s
- Experienced
- 3 × 60 s
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Stretch & Mobility Hips & lower back: 2 × 30 s · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.