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Back

Single Knee to Chest

BeginnerMobilityTier T0

Gently stretch your lower back by bringing one knee toward your chest. Helps relieve stiffness and may ease tightness in your hip flexors.

Targets: Lumbar Spine
Muscles: Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • pillow or cushion

No equipment? Try: Towel behind thigh if hands don't reach

Dosage

2

Sets

3

Reps / Time

15 sec

Rest

hold 20-30 seconds each side

Tempo

Step-by-Step Guide

Set up

  • Lie on your back with both knees bent
  • Keep your head down or on a small pillow
  • Arms relaxed at your sides initially

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Bring one knee up toward your chest

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Clasp hands behind your thigh (not over knee)

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Gently pull knee closer until you feel a gentle stretch

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Keep other foot flat on floor

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Hold for 15-30 seconds while breathing

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Lower slowly and switch sides

Breathing

  • Breathe normally throughout
  • Exhale to deepen stretch slightly

Form Cues

  • Pull gently - no forcing
  • Keep your low back relaxed
  • Breathe into the stretch
  • Keep other leg stable

Common Mistakes to Avoid

  • Pulling too aggressively
  • Lifting head and shoulders
  • Holding breath
  • Pulling on top of knee (stresses joint)

Safety Information

Avoid if disc herniation worsens with bending. Avoid strong flexion with osteoporosis.

Progressions

Progress to double knee to chest if tolerated

Double Knee to ChestBeginner

Regressions

Use a towel behind your thigh if you cannot reach

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.