Stretching · Level 1
Knees to chest
On your back, hug both knees to your chest and rock gently.
- Suggested dose
- 1 × 30 s · 5s rest
- Equipment
- No equipment · or · Mat
- Works
- Lower back, Glutes
- Pattern
- Mobility
How to do it
- On your back, bring both knees to your chest.
- Hug them and hold, rocking gently if it helps.
Key points
- Head down
- Breathe slowly
Common mistakes
- Pulling on your neck
Why it helps your tennis
Relieves the lower back after lots of serving and rotating.
Source: Complete Conditioning for Tennis, ch. 5
Related exercises
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.
- Lunge with rotationForward lunge and trunk rotation toward the front leg.