EPI / Exercise demonstration

Supine Knee Tuck

A gentle lying knee-to-chest mobility drill to explore comfortable lumbar flexion and hip movement.

Lumbar SpineMobilityFree video guide

Original EPI video demonstration · Watch on YouTube ↗

01 / Overview

About this movement

The supine knee tuck brings the knees toward the chest while the spine is supported by the floor. Use it to explore a comfortable flexion range without pulling aggressively.

02 / Technique

How to perform Supine Knee Tuck

  1. Lie on your back with both knees bent and your shoulders relaxed.
  2. Lift both knees toward your torso and gently hold behind your thighs or over your shins.
  3. Bring the knees toward the chest only as far as feels comfortable.
  4. Pause briefly, breathe normally, then release to the start position with control.
03 / Coaching cues

Make every rep count

  • Let the floor support your head and shoulders.
  • Use light hand pressure rather than forcing the knees.
  • Keep the movement slow; do not hold your breath.
04 / Programming

How to use it

Try 5–10 easy repetitions with a brief pause, or short comfortable holds; adjust to your response.

Movement note: If flexion increases radiating leg symptoms, stop and seek individualized guidance.
05 / Related movement

Explore related exercises

End Range Lumbar Flexion — EPI video thumbnail End Range Lumbar FlexionExplore seated lumbar flexionView exercise End Range Lumbar Rockers — EPI video thumbnail End Range Lumbar RockersExplore quadruped spinal movementView exercise End Range Lumbar Extension — EPI video thumbnail End Range Lumbar ExtensionPractice controlled press-upsView exercise
06 / FAQs

Common questions

Should I pull as far as possible?

No. A comfortable, repeatable range is more useful than forcing maximal flexion.

Can I do one leg at a time?

Yes. Single-knee-to-chest is often an easier starting variation.

Educational exercise information only. It does not replace individualized assessment or treatment. Stop if symptoms worsen or unusual neurologic symptoms occur.