Lying Back and Hips Stretch
The lying back and hips stretch is a bodyweight stretching exercise targeting the lower back and hips. Pulling both knees to the chest from a supine position gently decompresses the lumbar spine and releases tension in the glutes and hip flexors.
How to do it
- Lie flat on your back with legs extended.
- Draw both knees to your chest and wrap your arms around them.
- Gently pull your knees closer to your chest, feeling the stretch in your lower back and hips.
- Hold the position for 20-30 seconds, breathing deeply.
- Release and slowly lower your legs back to the floor.
Form cues
- Keep your head and shoulders relaxed on the floor.
- Breathe deeply into your lower back.
- Draw your knees in gently without forcing the range of motion.
- Keep your tailbone down if possible to maximize the stretch.
Breathing: Inhale deeply through your nose, then exhale slowly through your mouth to help your lower back muscles relax into the floor.
Common mistakes
- Lifting your head and neck off the floor strains the upper back and neck muscles.
- Pulling too aggressively can cause your lower back to pinch instead of release.
- Holding your breath limits the relaxation response your muscles need to lengthen.
Muscles worked
Primary: lower back. Secondary: glutes, hip flexors.
Suggested sets & reps
Get fitter
2-3 sets x 30-45 seconds, rest 30 s
Lose weight
2-3 sets x 30-45 seconds, rest 30 s
Build muscle
2-3 sets x 30-45 seconds, rest 30 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your lower back or hips, ease off immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How often should I do this stretch?
You can perform this stretch daily, especially after sitting for long periods or before bed to unwind.
What should I do if my lower back pinches?
Ease up on how tightly you pull your knees toward your chest, or try pulling only one knee at a time.
Can I do this on a soft bed?
It is best performed on a firm surface like a yoga mat or carpeted floor so your spine is properly supported.