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Seated Knee Up Extended Rotation Stretch

Seated Knee Up Extended Rotation Stretch

The Seated Knee Up Extended Rotation Stretch is a fantastic exercise that can help improve flexibility in your lower back, hips, and groin. This stretch primarily targets the muscles in your hip flexors, adductors, and lower back, making it a great choice for individuals who spend long hours seated or have tight hips. To perform this exercise, start by sitting on an exercise mat or a comfortable surface. Extend your legs straight in front of you, keeping them close together. Slowly bend your right knee and bring it towards your chest, keeping your back straight. Hold onto your knee with both hands and gently pull it towards your opposite shoulder, allowing your torso to rotate slightly. You should feel a stretch in your hip flexors and groin area. Hold this position for about 20-30 seconds, making sure to breathe deeply throughout. Repeat the stretch on the opposite side by extending your right leg and bending your left knee. Remember, it is essential to perform this stretch with control and avoid any bouncing or jerky movements. If you experience any discomfort or pain, ease off the stretch slightly and consult a fitness professional for modifications or alternate stretches. Incorporating the Seated Knee Up Extended Rotation Stretch into your routine can contribute to improved hip mobility, reduced lower back pain, and increased overall flexibility. It is an excellent addition to a warm-up routine before engaging in more intense exercise or as part of a regular stretching regimen to maintain optimal joint health.


  • Sit on the edge of a chair or bench with your back straight and core engaged.
  • Extend your right leg out in front of you, keeping your foot flexed and toes pointing up.
  • Bend your left knee and place your left foot on the floor, crossing it over your right leg.
  • Gently twist your upper body to the left, placing your right hand on the outside of your left knee for support.
  • With your left hand, reach behind your body and grab onto the back of the chair or bench.
  • Hold this position and feel a gentle stretch in your lower back and hips.
  • Breathe deeply and relax into the stretch.
  • Hold for 20-30 seconds.
  • Release the twist and bring your upper body back to center.
  • Switch sides and repeat the stretch with the opposite leg extended.

Tips & Tricks

  • Focus on engaging your core muscles throughout the exercise to stabilize your spine and enhance balance.
  • Maintain a slow and controlled movement to fully engage the muscles and avoid any jerking motions.
  • Start with a comfortable range of motion and gradually increase it as you become more flexible over time.
  • Add resistance by holding a light medicine ball or dumbbell to challenge your abdominal muscles even further.
  • Remember to breathe steadily throughout the exercise to ensure proper oxygen flow to your muscles.
  • Incorporate this stretch into your routine to improve hip mobility and reduce the risk of lower back pain.
  • Listen to your body and stop if you experience any pain or discomfort.
  • Consult with a fitness professional if you have any underlying medical conditions or injuries before attempting this exercise.
  • Ensure proper form by sitting tall with a neutral spine and relaxing your shoulder and neck muscles.
  • Make it a habit to stretch regularly to improve overall flexibility and reduce muscle stiffness.


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