Lower back exercise guide
Supine knee rolls
Let bent knees move gently side to side. This guide covers the setup, suggested dose, muscles and body areas targeted, common mistakes, and a comfortable way to start a guided routine.
Supine knee rolls demonstration
Suggested dose
5 slow repetitions each side
Target area
Lower back
How to do Supine knee rolls
- 1Lie on your back with knees bent and feet resting on the floor.
- 2Keep your shoulders down and let both knees move a short distance to one side.
- 3Return to the centre and repeat toward the other side.
Both sides: Complete one comfortable side, reset your position, then repeat on the other. Do not force both sides to match.
Open in guided playerMuscles and areas targeted
- • lumbar muscles
- • abdominals
- • gluteal muscles
What it may help with
This movement may provide a gentle option for stiffness or load-related discomfort around the lower back. It does not diagnose or treat every cause.
Common mistakes
- Forcing a painful range
- Holding your breath
Make it easier
Use a smaller movement and support your head if needed.
Safety notes
Stop if symptoms worsen
Aim for a mild, controlled stretch or light effort around the lower back. Stop and seek appropriate advice if:
- Pain becomes sharp, spreading, or stronger
- New tingling, numbness, or weakness appears
- You feel dizzy, faint, or short of breath
Do not use this exercise to delay care after a major injury or for severe, unexplained, or rapidly worsening symptoms.
Related exercises
Related routines
Exercise references
These sources inform the movement guidance. They do not constitute a clinical review of this page.