Knee to Chest Stretch
The Knee to Chest Stretch is a gentle supine mobility exercise designed to release tension in the glutes, hips, and lower back. By pulling one knee toward your chest while keeping your spine neutral, this movement helps improve flexibility and alleviate stiffness from prolonged sitting.
Iridium schedules this mobility drill based on your warmup preferences and automatically scales the hold duration to fit your available time. When your 7-day history indicates high accumulated volume in the glutes or erector spinae, the system prioritizes this movement to support specific muscle recovery.
Form Cues
- Lie flat on your back with your spine neutral
- Grasp your shin or hamstring with both hands
- Gently pull your knee toward your shoulder
- Keep your opposite leg straight and grounded
- Breathe deeply into your belly to relax tension
- Don't lift your head or neck off the floor
- Don't let your hips twist or rotate sideways
- Don't force the stretch through sharp pain
- Don't hold your breath while pulling
- Don't let the opposite leg float up off the ground
Common Mistakes
- Lifting the head off the mat
- Rounding the lower back excessively
- Tensing the shoulders and neck
- Pulling too aggressively
- Holding the breath
Muscles Worked
This stretch primarily targets the gluteus maximus and hamstrings, helping to restore length to the posterior chain. It also offers significant relief to the erector spinae in the lower back, making it an excellent movement for spinal decompression and hip mobility.
Primary
Secondary
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