Glenn DawsonReset-U Fitness · Owner and CEO of Reset-U Fitness

Knee to Chest Stretch for Hip & Low Back Relief

3 Feb 2026 · 1 min

Watch on YouTube

1:29

In this instructional video, the presenter guides viewers through the knee‑to‑chest stretch, emphasizing a comfortable setting (floor, yoga mat, bed, or couch) and proper alignment of head, spine, and knees. The core movement involves lying down, pulling one knee toward the chest, optionally extending the opposite leg, and holding for 90 seconds to two minutes while breathing diaphragmatically. The instructor explains the benefits of performing the stretch on a firm surface for deeper hip engagement, offers a progression to move the knee toward the outer chest pain‑free, and stresses the importance of working both sides. Finally, a practical transition tip is provided: rolling onto the side to sit up using the core, rather than forcing a sit‑up, for a smoother finish.

Chapters

In this video, we're going to cover the knee to chest movement. Now, for anyone who's doing this, make sure you're in your most comfortable environment. It could be on the floor, on a yoga mat. You could be on your bed, or you could be on a couch like I'm going to show you right now. Whatever is easiest to get up off the floor from or up out of the bed from, we're going to start there. Now you're going to lay down with your head in alignment, legs in alignment, knees bent. From here, you're going to bring one knee to your chest and hold. Now, if that feels good, you can extend the other leg. You will get a better stretch from this on a flat ground than you do on a cushioned ground because of the way that it works on your hip. From here, you're going to breathe into your diaphragm. So inhale into your belly, expand your belly, hold, and then exhale nice and slow. And as you exhale, you want to feel this glute here release and your hip on the inside release too as well. As you start to release, 90 seconds to 2 minutes, you're going to slowly open up this hip, bringing the knee outside to the outer chest. If you could do that pain-free, then hold it. Make sure that you do both sides. From here, it's easiest to roll over instead of sit straight up and use your abs to sit up. So rolling over will be the easiest to transition.