Demo & instructions
Double Knee-to-Chest
Also known as: Knees-to-Chest Hug, Lower Back Hug, Supine Knee Hug
Instructions
Lying on your back, you hug both knees into the chest and let the lower back round and soften into the floor. It is the gentlest stretch for a tired lower back and a calm way to finish any session.
- Movement
- Stretch
- Type
- Isolation
- Level
- Beginner
- Typical range
- 20–60 sec
Setup
- 1Lie on your back with the knees bent and the feet flat.
Execution
- 1Draw both knees toward the chest and wrap the arms around the shins or behind the thighs.
- 2Let the lower back round and press gently into the floor, keeping the head down.
- 3Hold, then release one leg at a time.
Breathing
Slow, deep breaths; let the knees sink closer on each exhale.
Form cues
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
