# Lying Knee Hug Stretch

A lying stretch: on your back, hug both knees to your chest. Stretches the lower back.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/lying-knee-hugs-lower-back-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/lying-knee-hug-stretch/

## Muscles worked

- Lower back: 7/10

## How to do the Lying Knee Hug Stretch

1. Lie on your back, knees bent, feet flat on the floor.
2. Hug both knees to your chest, hands just below the knees.
3. Keep your head and shoulders on the floor.
4. Hold and breathe slowly, feeling the stretch in your lower back.

### Full technique — 7 steps

1. Lie on your back with your knees bent and feet flat on the floor.
2. Lift both feet and draw your knees toward your chest.
3. Wrap your arms around your shins and clasp your hands just below the knees.
4. Gently pull your knees closer until you feel a stretch in your lower back.
5. Keep your head and shoulders resting on the floor.
6. Hold the position and breathe slowly, feeling a stretch in your lower back.
7. Release your knees and return your feet to the floor to finish.

## Common mistakes

- Holding your breath during the hold
- Pulling the knees in too hard
- Lifting the head off the floor
- Shrugging shoulders toward ears

## Form cues

- Hug knees close
- Keep head on floor
- Keep shoulders down
- Breathe slowly

## How much to do

- **Strength**: 1–2 sets of 20–30 reps · rest 15 s · 6 reps in reserve
- **Muscle growth**: 1–2 sets of 20–30 reps · rest 15 s · 6 reps in reserve
- **Endurance**: 2 sets of 30–45 reps · rest 15 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Lying Knee Hug Stretch work?

Primary: Lower back 7/10.

### When should I do the Lying Knee Hug Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 2 min with rest.

### How many sets and reps of the Lying Knee Hug Stretch?

Strength: 1–2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Muscle growth: 1–2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Endurance: 2 sets of 30–45 reps, rest 15 s, 6 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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