Supine Knee To Chest Stretch

A simple post training glute stretch performed one leg at a time with the back supported by the mat.

Exercise Video

Video timing: The clip demonstrates entry, movement and release with short holds. It is not a timed follow-along. The book prescribes a 45-second hold on each side.

Technique Photograph

Supine Knee To Chest: One knee drawn toward the chest while the other leg remains extended. — One knee drawn toward the chest while the other leg remains extended.

How To Perform The Stretch

Lie face up with the legs close together and the toes pointing upward. Bend one hip and knee, hold below that knee with both hands, and draw the leg toward the chest. Keep the other leg long and the pelvis level; release and repeat on the other side.

Technique Cue

Keep the head on the mat and the straight leg’s toes pointing upward to limit pelvic rotation.

Targeted Muscles And Timing

Target: Gluteus maximus. The tennis book recommends holding the stretch for about 45 seconds. Perform both sides where applicable, moving into a comfortable range without bouncing.

Book Technique And Related Exercises

Draw one knee toward the chest while the other leg remains aligned and its toes point upward. Keep the pelvis and head neutral, then change sides.

Related movements: Supine Erector Spinae and High Knee Pull. See Advanced Concepts of Strength & Conditioning for Tennis for the complete exercise and assessment guidance; explore all static stretches.

Explore Related Tennis Exercises

All static stretches · Tennis book · Related dynamic stretch

← 5.37 Seated V-Stance · 5.39 Side-Lying Quad →

Book reference: Advanced Concepts of Strength & Conditioning for Tennis, Chapter 5, exercise 5.38 Supine Knee to Chest.