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Tight hips? Sore back? Try this:

Seated Knee to Chest

The seated knee to chest exercise offers relief for tight hips, low back and glutes. It's also a great way to activate your core muscles without leaving your chair.

Key Body Areas:
Lower Back
Glutes
Hips
How to Do Seated Knee to Chest:
  1. Scoot forward slightly so you can sit upright with your feet flat on the floor.
  2. Inhale, then as you exhale, engage your core and lift your right knee toward your chest.
  3. Optionally, you can grasp underneath of your thigh or around the front of your shin and gently draw the knee in. Keep your back long, avoiding slouching.
  4. While holding the knee, you can gently circle the ankle a few times in each direction if that feels good.
  5. Hold the stretch for 30 seconds, taking deep breaths.
  6. Release slowly and repeat on the left side.
Modifications for Seated Knee to Chest:
  • decreaseReduce the range of motion by lifting the knee only halfway.
  • increaseDraw the knee slightly toward the opposite shoulder to change the angle in the hip (keep it gentle).
  • alternativeFor a dynamic stretch, do a 3-5 second hold and release for 8-10 reps per side.
Type: passive StretchDifficulty: beginnerPosition: seatedMuscles Stretched:Erector Spinae • Glutes
Standing Hamstring Stretch

👋 Not sure where to begin?

Let me guide you in real time with one of my free follow-along stretch videos. Perfect if you just want to move, loosen up and feel better without piecing individual stretches together.

❤️ Feedback from my community

"I'm a youtube junkie when it comes to cardio and stretching videos. This is by far my favorite 'standing stretch' video. I do this at least once a week, because I like to do a different stretch every day."

~ Sarah Jennings

"For a year-and-a-half I have been doing your yoga bed stretching. It has enabled me to move so much better that I could begin exercising. Thanks to your videos helping me physically and psychologically to take better care of myself I have been able to lose 96 pounds. I started at 424 lbs but thanks to your videos continued help I plan on losing alot more and gaining back my life. I've recommended your videos to all my family and friends. Thank you!!!!"

~ Beverly Clark

"By day i'm a fire alarm electrician using my hands and tools... Past 5 years have had 3 hand operations of pins and plates and am in 24/7 chronic pain. Thank you Thank you so much this video"

~ Diloné Dojo

"Thanks Amy! Ever since doing your 30 day stretch, my balance is better, and my flexibility has improved too! As a former dancer, this is important to me. Take care 👋🐱💞"

~ Elizabeth R

"This video was perfect, beautifully done, thank you! The backdrop is unreal!"

~ apb9869

"Thanks Amy I so enjoy your stretches and that view is so amazing. :) I do your routines after an at home weights session and anytime I feel really stressed and need to release tension. :)"

~ Nadja Colovatti

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Seated Knee to Chest ~ Move with Amy