How to Do Knee To Chest Stretch

Knee To Chest Stretch is a glutes exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Knee To Chest Stretch

  1. 01Lie flat on the back with legs extended and head resting on the floor.
  2. 02Lift one knee toward the chest and interlace the fingers over the shin just below the knee cap.
  3. 03Exhale and gently pull the knee closer to the ribs until a stretch is felt in the hip and glute.
  4. 04Hold the position for thirty seconds while maintaining a flat lumbar spine against the floor.
  5. 05Release the leg slowly back to the starting position and repeat on the opposite side.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Knee To Chest Stretch

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the lower back arches off the floor, reduce the range of the pull to maintain a neutral spine.

Same coaching engine used inside the A90 app

05 / FAQ

Knee To Chest Stretch questions

What muscles does Knee To Chest Stretch work?

Knee To Chest Stretch is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Knee To Chest Stretch correctly?

Lie flat on the back with legs extended and head resting on the floor. Lift one knee toward the chest and interlace the fingers over the shin just below the knee cap. Exhale and gently pull the knee closer to the ribs until a stretch is felt in the hip and glute. Hold the position for thirty seconds while maintaining a flat lumbar spine against the floor. Release the leg slowly back to the starting position and repeat on the opposite side.

What is the A90 coach tip for Knee To Chest Stretch?

If the lower back arches off the floor, reduce the range of the pull to maintain a neutral spine.

Is Knee To Chest Stretch suitable for beginners?

Knee To Chest Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Knee To Chest Stretch?

No. Knee To Chest Stretch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes knee to chest stretch into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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