Library / Glutes
Lying Knee to Chest Stretch
Bodyweight · Mobility · Isolation
GlutesErector Spinae GlutesHamstrings Joint friendly
Default prescription & biomechanics
- Primary muscles
- Glutes, Erector Spinae
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Bodyweight
- Movement pattern
- Mobility (Static force)
- Difficulty
- Beginner
- Working rep range
- 30-60 sec per set
- Between-set interval
- 45 seconds rest
Step-by-step coaching cues
- Lie on your back with legs extended.
- Bring one knee towards your chest, grasping it with both hands.
- Gently pull the knee closer to your chest.
- Hold the stretch for the desired duration.
Joint & safety considerations
No specific joint contraindications are flagged for Lying Knee to Chest Stretch. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| 90 to 90 Stretch | Same movement pattern | Bodyweight |
| Alternating Leg Downward Dog | Same movement pattern | Bodyweight |
| Seated Calf Stretch | Same movement pattern | Bodyweight |
| Seated Glute Stretch | Same movement pattern | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.