Knee-to-Chest Stretch
By Oliver Wakefield-SmithLast reviewed 2026-08-021 primary source cited→ AboutKnee-to-chest is a common, low-effort lumbar flexion exercise. None of the studies in our references tests it on its own. The wider evidence concerns whole programmes: a review of 43 chronic low back pain trials (Hayden and colleagues, 2005) concluded that individually designed programmes, including stretching or strengthening and delivered with supervision, may improve pain and function. The authors note that many of the studies were low quality.
Illustration · follow the steps below for the actual technique
How to do it
- 1
Lie on your back, knees bent, feet flat on the floor
Supine start
- 2
Bring your right knee up toward your chest
Knee up
- 3
Hold behind your thigh (not on the kneecap) and draw the knee gently in
Hands behind thigh
- 4
Keep your left leg either bent on the floor or extended long
Other leg relaxed
- 5
Hold 30 seconds. Breathe out as you draw the knee in. Then switch sides
Breathe and release
The evidence
Knee-to-chest is a common, low-effort lumbar flexion exercise. None of the studies in our references tests it on its own. The wider evidence concerns whole programmes: a review of 43 chronic low back pain trials (Hayden and colleagues, 2005) concluded that individually designed programmes, including stretching or strengthening and delivered with supervision, may improve pain and function. The authors note that many of the studies were low quality.
Citation: Hayden JA, van Tulder MW, Tomlinson G (2005). Systematic review: strategies for using exercise therapy to improve outcomes in chronic low back pain. Annals of Internal Medicine · DOI: 10.7326/0003-4819-142-9-200505030-00014