Lower back exercise guide
Single knee hug
Bring one knee closer. This guide covers the setup, suggested dose, muscles and body areas targeted, common mistakes, and a safer way to open the existing guided player at this exercise.
Single knee hug demonstration
Suggested dose
20 seconds each side
Target area
Buttock and lower back
How to do Single knee hug
- 1Lie with both knees bent.
- 2Bring one thigh toward you using your hands.
- 3Hold comfortably, then change sides.
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
- • gluteal muscles
- • lower back
- • posterior hip
What it may help with
This movement may provide a gentle option for stiffness or load-related discomfort around the buttock and lower back. It does not diagnose or treat every cause.
Common mistakes
- Pulling into pinching
- Lifting the head
Make it easier
Hold behind the thigh instead of the shin.
Safety notes
Stop if symptoms worsen
Aim for a mild, controlled stretch or light effort around the buttock and 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.