Exercise
ONE-KNEE TO CHEST (SUPINE)
Form cues
About
A lumbar mobility and lower back decompression stretch performed lying on the back, drawing one knee toward the chest while the other leg remains extended. Targets the piriformis, gluteus maximus, and lumbar erectors on the raised side.
Instructions
Step-by-step technique
Lie flat on your back
Begin by lying supine on a comfortable surface with both legs fully extended and your arms relaxed at your sides. Ensure your spine is in a neutral position with your head, shoulders, and hips firmly in contact with the floor.
spine neutralEngage your core muscles
Before initiating the movement, draw your belly button toward your spine to brace your midsection. This active engagement keeps your lower back pressed securely against the floor to protect your lumbar spine throughout the stretch.
back flatDraw one knee upward
Slowly bend your right knee and guide it toward your chest using your hip flexors. While moving, keep your left leg completely straight and active, pressing the back of your left calf firmly into the ground.
opposite leg extendedClasp hands behind knee
Reach forward and interlace your fingers behind your thigh, just below the knee joint. Avoid pulling on the shin to prevent unnecessary torque on the knee, instead using your arms to gently guide the thigh closer to your torso.
grip behind thighHold and breathe deeply
Maintain this position for the prescribed duration, focusing on steady inhalations and full exhalations. With every exhale, attempt to relax your gluteal muscles further to increase the intensity of the stretch through your hip and lower back.
relax into stretchCommon mistakes
What goes wrong — and why
Extended leg lifting off the floor
The extended leg rising indicates hip flexor tightness dominating over the intended glute and back stretch.
Let the extended leg relax on the floor; if it rises, bend that knee slightly to release the hip flexor tension.
Pulling aggressively on the knee
Forcing the knee to the chest can strain the sacroiliac joint or the hip capsule.
Place the hands behind the thigh, not on the lower leg, and draw the knee only to a comfortable stretch depth.
Head and neck lifting during the stretch
Neck tension reduces the spinal relaxation that makes this stretch effective.
Keep the head relaxed on the floor throughout; use a small pillow if needed for comfort.
Variations · Progressions · Regressions
Adaptations for every level
Bilateral Knee-to-Chest Stretch
Draw both knees simultaneously to the chest for a gentler, symmetric lower back decompression.
Figure-4 Piriformis Stretch
Cross one ankle over the opposite knee and press the knee gently away for a deeper piriformis target.
One-Knee to Chest with Leg Extension
After drawing the knee to the chest, extend the leg toward the ceiling for a combined hip flexor and hamstring stretch.