How To Do Knee To Chest Exercises Video

Knee to chest exercises are great for the lower back. Learn exercises and stretches for your workout routine in this fitness video.

Take Action

Stretches glutes & hamstrings
Releases your back
Relieves lower back pain

About this Author

Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

AMY MCCAULEY: Hi. I'm going to demonstrate on how to do a knee-to-chest exercise. This exercise is great for the lower back. Now, lie down on your back. One leg extended, one knee to you. Think about taking the knee and driving it straight towards your chest. Relax your shoulders. So, we're going to avoid choking the neck. Let the shoulders relax all the way down. You're releasing the inner thigh and hip flexor, and you're trying to stretch that lower back into the glut. Relax, take a breath, release the stretch, and repeat. We're trying to do this for 5 to 30 seconds between two to three sets. Another option is to take into a deeper stretch by bringing the nose and pulling the knee towards your body. Try to relax the muscles on your shoulders. You hold your stretch and release. So, another option is to grab on to the hamstring if you don't want to grab on to the knee and pull that knee towards your chest. So you've got two different points to hold, either the shin or the hamstring as you pull into your chest. So step one, get to a 90-degree angle, grab on to the hamstring or the knee. You want to try not to pull on the kneecap, so the right upper shin above the knee and you're pulling that nose towards your knee, try and engage the hip flexors, and stretch through the glute and hamstring. Hold that again for 5 to 30 seconds and switch legs, and that is how we do our knee to chest.

How to Do Knee to Chest Exercises Video

Take Action

About this Author

Member Comments