LiftMend › Exercises › Knee to chest
Knee to chest: how to do it
A simple lying stretch for a tight lower back or hips. Works: Lower back and glutes (a stretch).
Try: 2 × 30-second holds
Form cues
- Lie on your back, knees bent.
- Hug one knee to your chest.
- Other foot stays on the floor.
- Swap legs each set.
If knee to chest hurts
Don't push through sharp pain. These are the swaps LiftMend suggests with a similar movement, easier or kinder first:
General exercise information, not medical advice. If you have pain that is sharp, getting worse, or follows an injury, check with a doctor or physio first.
Follow a plan, not a list
LiftMend builds exercises like this into short sessions that work around a sore back, knee or shoulder. Swap any move that hurts, get timers that run themselves, and ask the AI coach between sets. Free to download.