Hug Knees To Chest

What it is

This gentle stretch involves lying on your back and drawing your knees toward your chest. It is excellent for decompressing and stretching your lower back. You will also feel a significant release in your gluteal muscles.

Technique tips

• Grip under your knees, never directly on top of the kneecaps.
• Gently pull your knees towards your shoulders for a deeper stretch.
• Keep your lower back pressed firmly against the floor.
• Hold the stretch for 20-30 seconds, breathing deeply.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.