How to do the Lying Knee Hug Stretch
- Lie on your back, knees bent, feet flat on the floor.
- Hug both knees to your chest, hands just below the knees.
- Keep your head and shoulders on the floor.
- Hold and breathe slowly, feeling the stretch in your lower back.
Full technique — 7 steps
- Lie on your back with your knees bent and feet flat on the floor.
- Lift both feet and draw your knees toward your chest.
- Wrap your arms around your shins and clasp your hands just below the knees.
- Gently pull your knees closer until you feel a stretch in your lower back.
- Keep your head and shoulders resting on the floor.
- Hold the position and breathe slowly, feeling a stretch in your lower back.
- 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
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.
