Exercise guide
Hug Knees To Chest
The Knees-to-Chest Stretch is performed lying on the back while drawing both thighs toward the torso. The position may create a mild stretch through the lower back and glutes while the floor supports the body.
Training context
Benefits of the Knees-to-Chest Stretch
The stretch requires no equipment and can be adjusted easily by changing how closely the thighs move toward the torso. Supporting beneath the thighs avoids pulling directly against the knees.
The hips and lower back should remain comfortable. There is no need to force the knees toward the shoulders or lift the head from the floor.
Technique overview
Support the thighs instead of pulling the knees
Lie on the back and draw both knees toward the chest. Place the hands behind the thighs or around the shins only if the knee joints remain comfortable. Apply light pressure while breathing normally. Release the legs slowly rather than dropping the feet back to the floor.
Treat this as an overview and use a range, pace, and setup you can control.