How to Perform the Knee to Chest Stretch (Walking Knee Hugs)
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What Is a Knee to Chest Stretch
A knee to chest stretch is a simple exercise that primarily targets the lower back and hip muscles. It's performed by pulling one or both knees towards your chest. The stretch can help to improve flexibility, reduce muscle tension, and alleviate lower back pain.
How to Do the Knee to Chest Stretch (Walking Knee Hugs)
Stand upright. Feet and toes facing forward. Take a step forward and raise your knee up as high as you can into your torso and grasp your knee with both hands. Hug the knee into the chest while maintaining a tall posture. Keep your core engaged throughout the movement. Alternate on both sides for 60 secs or as long as desired.
Benefits of the Knee to Chest Stretch (Walking Knee Hugs)
It is a lower kinetic chain movement that strengthens and tones the quadriceps, calves, and ankle joint. It stretches the hamstrings, hip flexors, glutes, and low back extensors.
Muscles Worked While Performing The Knee to Chest Stretch (Walking Knee Hugs)
Why is the Knee to Chest Stretch (Walking Knee Hugs) Useful
Works great to relieve any low back and hip flexor discomfort or pain. Challenges balance, core stability, and is great for joint mobility.
Variations of the Knee to Chest Stretch (Walking Knee Hugs)
Walking Leg Cradles
Regression: High Knee Pulls Holding Wall
Walking Leg Cradles
Stand tall and lift one knee up as high as possible, then externally rotate the leg so your inner thigh and ankle are facing up. Grasp the leg with both hands and cradle it higher to feel a stretch in the glutes. Repeat on the opposite side and continue moving forward.
Regression: High Knee Pulls Holding Wall
Face a wall, put one hand on it and raise the opposite knee as high as you can into your torso. Alternate to the other leg. Repeat for the desired duration. This will assist with keeping your balance.
Hugging Pose
The Hugging Pose is when you are at the top of the Knee to Chest Stretch and your arms are around the knee. Be sure to pull the knee into the chest to achieve a full stretch!
Hugging Knees
Hugging Knees is the same as the Hugging Pose where you are wrapping your arms around the flexed knee. In the Knee to Chest Stretch we described above you are only hugging one knee at a time. However, there are variations performed on the ground where you can be hugging both knees at the same time.
Knee Hug
A Knee Hug in the Knee to Chest Stretch is when your knee is elevated and flexed, and you are using your arms to pull the knee into the chest.
Knees To Chest Stretch
The Knees to Chest Stretch is a great warm up movement to stretch the lower legs and low back. See above to learn how to do the Knees to Chest Stretch. You can also perform the Knees to Chest Stretch on the ground if you struggle with balance.
Single Knee To Chest
Single Knee to Chest is the movement that you are performing in the Knee to Chest Stretch. You will alternate between pulling a single knee to chest as you walk forwards as we described above. A Single Knee to Chest is also a stretch that can be performed lying down on the ground where you bring one knee towards the chest.
Kneeling Hug
A Kneeling Hug stretch is any stretch that brings the knee towards the chest. This can be seen in the Knee to Chest Stretch that we’ve described above, or the Knee to Chest Stretch variations that are performed on the ground.
Knee To Chest Exercise
Knee to Chest Exercises can be performed standing or lying down on the ground. Generally, those who have problems with balance or are older will perform Knee to Chest Exercises on the ground. You can perform Knee to Chest Exercise for 3 sets of 30 seconds to start with, and then progress the movement as you become more comfortable.
Single Knee To Chest Stretch
The Single Knee to Chest Stretch has the same function as the Knees to Chest Stretch but is performed on the ground. Lie down on the ground on your back with your feet flat on the floor and your knees bent. Bring one knee towards the chest by lifting the foot off the ground. Use your hands to pull the knee into the chest and increase the intensity of the stretch. Hold this position for 30 seconds and repeat.
Double Knee To Chest Stretch
The Double Knee to Chest Stretch is the same as the Single Knee to Chest stretch, except you are elevating both legs. Simultaneously bring your knees up towards the chest by bringing the feet off the floor. Use your hands to hug the knees and pull them in towards the chest. Hold this position for at least 30 seconds and repeat.
Common Names for the Knee to Chest Stretch
Walking Knee Hugs
Knee to Chest
Knee to Chest Position
Single Knee to Chest Stretch
Single Knee to Chest
Knee to Chest Exercise
Double Knee to Chest
Knee to Chest Pose
Double Knee to Chest Stretch
Supine Knee to Chest
Single Knee to Chest Exercise
Knee to Chest Abs
Which Is the Correct Name for the "Knee to Chest Position”
They either go by “Knee to Chest Stretch” or “Walking Knee Hugs”.
