Supine Knee Hug & Posterior Pelvic Tilt

How to do it

1. Lie supine with hips and knees flexed.
2. Hug both knees gently toward the chest, allowing the lower back to move into a comfortable flexed position.
3. Release, then practice a posterior pelvic tilt: place a hand under the low back and flatten the back into it by contracting abs and glutes.
4. Progress the pelvic tilt to sitting and standing.

Form cues

• Flatten the low back, tuck the tailbone under
• Keep the upper back and neck relaxed

Why this exercise helps

Bringing the knees toward the chest moves the hips and lower back into a flexed position that some people find comfortable after prolonged extension or standing. The following posterior pelvic tilt asks the abdominals and hip muscles to control a small pelvic movement without forcing the spine flat. Pairing the two can help someone distinguish a relaxed mobility position from an active control drill. It is not intended to decompress spinal joints, establish a perfect neutral pelvis, or treat the cause of back pain.

Stop or modify if

• Pulling the knees forcefully so the tailbone curls off the floor. A gentle, relaxed hug is sufficient; the goal is a comfortable position, not end-range loading.
• Tensing the neck and shoulders while performing the pelvic tilt — keep the upper body soft and breathe normally throughout.
• Rushing into the sitting and standing versions before the small pelvic movement feels controlled. Progress only when you can perform it without straining or holding your breath.

Modifications and progressions

• Hug one knee at a time if holding both together causes hip or low-back discomfort.
• Place a small folded towel under the head if the neck feels strained in the lying position.

Muscles worked

Stretches: erector spinae, thoracolumbar fascia

Strengthens: abdominals, gluteus maximus

Related exercises