Single Knee to Chest Stretch
Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.
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Guides that include this exercise
Why it helps
Bending the hip and lower back gently opens up the back of the spine and stretches the buttock muscles. Doing one leg at a time is gentler than both and easier to control.
If it feels comfortable, the double knee to chest stretch is the next step. If getting to the floor is hard, try the seated version.
Step-by-Step Instructions
- Lie on your back with both knees bent and feet flat.
- Bring one knee up toward your chest.
- Hold behind the thigh (or on top of the shin) with both hands and gently draw the knee closer until you feel a stretch in the lower back or buttock.
- Hold for 20 to 30 seconds, breathing slowly. Keep the other foot flat or the leg straight, whichever is more comfortable.
- Lower the leg slowly and repeat with the other leg.
What you’ll need Paid links
What this exercise uses, with household swaps where they work.
- Exercise mat · Non-slip, about 6 mm (1/4 in) thick, for floor exercises. A rug or folded blanket works.
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Key Form Cues
- Hold the thigh: Holding behind the thigh is easier on the knee.
- Head down: Keep your head and shoulders resting on the floor.
- Gentle pull: A mild stretch, not a strain.
How much to do
Hold for 20 to 30 seconds, 3 times on each leg, once or twice a day.
Progression & Regression
Regression (Make It Easier)
- Use a towel looped behind the thigh if you cannot reach
- Bring the knee only partway up
- Do the seated knee to chest stretch
Progression (Make It Harder)
- Do the double knee to chest stretch
- Straighten the other leg along the floor for more hip stretch
- Hold for up to 60 seconds
Who it suits, and who should check first
Good fit for: low back stiffness, chronic low back pain, buttock tightness and gentle morning mobility.
Check with your clinician first if: you have had recent hip or back surgery, a hip replacement, or forward bending makes leg pain worse.
Precautions
Ease in, ease out.
- Some people with disc-related pain feel worse bending forward. If leg symptoms increase, stop and try a different exercise.
- After hip replacement, deep hip bending may be limited; follow your surgical team’s advice.
- Lower the leg slowly rather than letting it drop.
- Stop and consult your provider if: you feel pain, numbness or tingling spreading down the leg, sharp back or hip pain, new leg weakness, or problems with bladder or bowel control.
Frequently asked questions
Is the single knee to chest stretch good for sciatica?
It can ease buttock and back tightness, and some people with sciatica find it helps. If it increases pain down the leg, stop; see our sciatica guide.
Single or double knee to chest: which is better?
Single is gentler and a good starting point. Double gives a stronger stretch to the lower back.
Where should I feel the stretch?
In the lower back and buttock of the bent leg. A pinch in the front of the hip means bring the knee in less.
Video: Virginia Mason Franciscan Health on YouTube. We link to it because it shows the movement clearly; the written instructions and dosing on this page are our own general guidance.
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