How to do Double Knee-to-Chest
On the floorHoldBeginner
Double Knee-to-Chest is a on the floor stretch for your hips, hamstrings and lower back.
Step by step
- 1Lie on your back with legs extended and arms at your sides.
- 2Bend your knees and draw them toward your chest.
- 3Wrap your arms around your shins and gently pull them closer.
What you should feel
Let your lower back sink into the floor.
Form tips
- Relax your head and neck on the floor. Keep your lower back pressed into the floor.
- Feel your back gently widen as you breathe in.
- Soften your shoulders… let your head rest.
Make it easier
If your knees don't like it, hold behind your thighs instead.
Coming out of it
On your next exhale… release your arms… and lower your feet to the floor.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Double Knee-to-Chest with a coach
In BendEase, a voice coach talks you into Double Knee-to-Chest, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your hips and hamstrings.
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