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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

"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

"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

"Thank you for such a great relaxed stretch session. I am on the other side of two slipped discs in my lower back & had severe nerve impingement & am struggling with any sort of exercise & that includes some daily chores so this was perfect. I had to modify some of the stretches but my body & mind feels so good & I’m looking forward now to doing this every day so I can work towards getting to my pre-injury self. I’m from Batemans Bay in Australia."

~ Nadja Colovatti

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

~ apb9869

"Thanks so much for this great standing stretch! I’m in a hotel and don’t have a yoga mat and don’t want to sit on the floor. This was perfect! ❤"

~ Emily Rodriguez

"I love using this as a cool down. I have definitely noticed an increase in my flexibility. Thank you!"

~ Amy Holdridge

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Seated Knee to Chest ~ Move with Amy