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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 start each day with 2 of your bed stretching videos. Then I do resistance bands, weights and pedaling. Your stretching videos have enabled me to greatly increase my range of motion. I've lost 96 pounds so far. I have alot to go but your videos have helped me so very much!! Thank you!!!"

~ Beverly Clark

"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

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

~ Amy Holdridge

"this is the best hip stretch I've ever done, thank you <3"

~ ads

"Wonderful to see a new video from my go-to post-workout woman! Kia ora as a greeting and a thank you from Aotearoa NZ!"

~ Kristin Sandvik Lush

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Seated Knee to Chest ~ Move with Amy