Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Back · Body Weight
Lying Knee Hugs Lower Back Stretch
Lying Knee Hugs Lower Back Stretch is a beginner isolation flexibility exercise that works the spine (back), with the glutes assisting. It needs no equipment beyond your own body weight. 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
Secondary muscles
- Glutes
How to do Lying Knee Hugs Lower Back Stretch
- Lie on your back.
- Pull both knees toward your chest.
- Wrap your arms around your shins and hug them in.
- Hold, breathing slowly, and relax your lower back into the floor.
Form tips
- Rock gently side to side for a light massage.
- Keep your head on the floor.
Lying Knee Hugs Lower Back Stretch alternatives
More spine exercises
Lying Knee Hugs Lower Back Stretch FAQ
What muscles does Lying Knee Hugs Lower Back Stretch work?
Lying Knee Hugs Lower Back Stretch mainly works the spine in the back. The glutes work as secondary muscles.
What equipment do you need for Lying Knee Hugs Lower Back Stretch?
None. Lying Knee Hugs Lower Back Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Lying Knee Hugs Lower Back 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 Lying Knee Hugs Lower Back Stretch good for beginners?
Yes. Lying Knee Hugs Lower Back Stretch is rated beginner, so it's a sound choice while you learn to train the spine.
How many calories does Lying Knee Hugs Lower Back 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 Lying Knee Hugs Lower Back Stretch?
Other exercises for the spine include Exercise Ball Lower Back Prone Stretch, Exercise Ball Lower Back Dynamic Stretch, Exercise Ball Back Stretch and Back Extension Machine.
For developers
Use Lying Knee Hugs Lower Back Stretch in your app
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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_SEMPGM" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_SEMPGM", "name": "Lying Knee Hugs Lower Back Stretch", "model": "male", "counterpartId": "ex_K4VP5Q", "target": "Spine", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_SEMPGM/mp4-720.mp4?…", "poster": "https://…/ex_SEMPGM/poster.jpg?…" } }