ExerciseGIF

Exercises / Knee to chest stretch

Knee to chest stretch GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • Hip flexorsMusculus iliopsoas
  • GlutesMusculus gluteus maximus
  • Lower backMusculus erector spinae
  • HamstringsMusculi ischiocrurales
Equipment
No equipment
Level
beginner
Loop
One repetition, 3.5 seconds

Get this animation

Part of the stretch pack, all 16 stretch variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the stretch pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/knee-to-chest-stretch \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a knee to chest stretch

  1. Stand tall with feet hip-width apart and arms at your sides
  2. Slowly lift your left knee up toward your chest as high as comfortable
  3. Grasp your left knee with both hands, interlacing your fingers around your shin
  4. Gently pull your knee closer to your chest while maintaining balance on your right leg
  5. Hold the stretch for 20-30 seconds while breathing deeply
  6. Slowly release your hands and lower your left leg back to the starting position

Form tips

  • Keep your standing leg slightly bent and engage your core for better balance
  • Avoid pulling too aggressively on your knee - the stretch should feel gentle and comfortable
  • Maintain upright posture throughout the movement, avoiding leaning backward
  • If you have difficulty balancing, perform this stretch near a wall or sturdy surface for support
  • Focus on steady breathing during the hold to enhance the stretching benefit

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