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GLUTES

Knee to Chest Stretch

BeginnerBodyweight

A gentle stretch that eases tension in the lower back and glutes. Pulling the knee toward your chest opens up the lumbar area and improves how freely the hips move. It slots neatly into a warm-up or cool-down to loosen the lower back and reduce stiffness.

How to do it

  1. 1

    Lie on your back with one leg straight along the floor and the other knee bent.

  2. 2

    Clasp both hands over the bent knee and draw it toward your chest until you feel an easy stretch in the back of the thigh and glute.

  3. 3

    Keep the movement gentle and stay relaxed.

  4. 4

    Hold for 15 to 30 seconds.

  5. 5

    Switch legs and repeat.

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