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Back · Body Weight
Knee to Chest Stretch
Knee to Chest Stretch is a beginner isolation flexibility exercise that works the spine (back), with the hip flexors assisting. It needs only a mat. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Spine
- Body part
- Back
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Lower Back · Erector Spinae
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hip Flexors · Iliopsoas
How to do Knee to Chest Stretch
- Stand upright with your feet hip-width apart and your arms at your sides.
- Lift your right knee towards your chest, wrapping your hands around your knee to gently pull your knee closer to your chest.
- Hold the stretch for 15-30 seconds, feeling the stretch. Keep your left leg straight and maintain your balance.
- Release your right knee and lower your leg back to the starting position. Repeat the stretch with your left knee. Alternate sides for the desired number of repetitions.
Form tips
- Use a gentle but firm grip to avoid pulling too hard and causing strain.
- Engage your core to maintain balance and stability throughout the stretch.
- Move slowly and with control to maximize the effectiveness of the stretch and avoid any sudden movements.
Knee to Chest Stretch alternatives
More spine exercises
Knee to Chest Stretch FAQ
What muscles does Knee to Chest Stretch work?
Knee to Chest Stretch mainly works the spine in the back (Erector Spinae, gluteus maximus and gluteus mideus). The hip flexors work as secondary muscles.
What equipment do you need for Knee to Chest Stretch?
You need only a mat.
How many sets and reps of Knee to Chest Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Knee to Chest Stretch good for beginners?
Yes. Knee to Chest Stretch is rated beginner, so it's a sound choice while you learn to train the spine.
How many calories does Knee to Chest Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Knee to Chest Stretch?
Other exercises for the spine include Exercise Ball Back Stretch, Exercise Ball Lower Back Dynamic Stretch, Exercise Ball Lower Back Prone Stretch and Exercise Ball Back Extension With Hands Behind Head.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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