Lying Leg Bent Hold Back Stretch
The lying leg bent hold back stretch is a supine lower back stretch that gently decompresses the lumbar spine by drawing both knees toward the chest. It relieves lower back tension and stretches the glutes, making it a staple of post-exercise recovery routines.
How to do it
- Lie flat on your back with your knees bent and feet flat on the floor.
- Draw both knees toward your chest and wrap your arms around your shins.
- Hold the knees close to the chest and gently rock side to side if comfortable.
- Hold the stretched position for 20–30 seconds.
- Release and repeat.
Form cues
- Lie flat on your back with a relaxed neck and shoulders.
- Draw both knees gently toward your chest.
- Wrap your arms loosely around your shins without pulling forcefully.
- Breathe deeply and let your lower back release toward the floor.
- Hold the stretch calmly for twenty to thirty seconds.
Breathing: Inhale deeply through your nose, and exhale slowly through your mouth as you gently draw your knees closer to release tension.
Common mistakes
- Lifting your head and neck off the floor, which creates unnecessary tension in your upper spine.
- Pulling your knees in too aggressively, which can cause your lower back to arch away from the floor instead of relaxing.
- Holding your breath, which prevents your nervous system from fully relaxing into the stretch.
Muscles worked
Primary: lower back. Secondary: glutes, abs.
Suggested sets & reps
Get fitter
2–3 sets × 30-second hold, rest 30 s
Lose weight
2–3 sets × 30-second hold, rest 30 s
Build muscle
2–3 sets × 30-second hold, rest 30 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp pain or persistent discomfort in your lower back, ease off and stop 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 can I do this lower back stretch?
You can perform this stretch daily, especially after exercise or when waking up to help relieve stiffness.
What should I do if my lower back feels pinched?
If you feel any pinching, ease off by holding your knees slightly further away from your chest and focus on gentle breathing.
Do I need any equipment for this stretch?
No equipment is needed. A comfortable mat or carpeted floor is all you require.