PILATES MOTION ATLAS

Double Knee-to-Chest | Self-stretch in 3D

Double Knee-to-Chest: supine, glutes and lower back. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Double Knee-to-Chest — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Supine · Glutes and lower back

A self-stretch for the glutes and lower back. Support your body and stay within a comfortable range.

Starting position

Lie on your back with both knees bent and hold each knee with the hand on the same side.

Movement phases

1. Hold both knees

Relax your head and shoulders.

2. Draw towards the chest

Slowly draw both knees towards your chest.

3. Hold the stretch

Breathe where you feel a stretch around the lower back.

4. Lower the legs

Return the soles of the feet to the floor one leg at a time.

What to check yourself

Check that you are not bouncing and that there is no tension in your neck or shoulders.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

Worcestershire Acute Hospitals NHS — Stretching Exercises (Physiotherapy) ↗
Self-stretches for the neck, shoulder, elbow and wrist; knee rolls and knee hugs lying down; inner thigh; lifting the chest lying face down; front of the hip at the edge of a bed; front and back of the thigh; and calf.

AAOS OrthoInfo — Hip Conditioning Program ↗
Crossing the legs beside a wall to stretch the outer hip, bringing the knee(s) towards the chest (one or both legs), and the back of the thigh lying down (with a towel if the hands do not reach).

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