Seated Knee Up Rotation Stretch
Begin seated with your back straight and feet flat on the floor. Engage your core and lift one knee towards your chest.
Rotate your torso towards the raised knee, using your opposite hand to gently pull the knee closer while maintaining a straight back.
Hold the stretch for a few seconds, then return to the starting position and repeat on the other side.
How to perform the Seated Knee Up Rotation Stretch
- Set up. Set up in a stable, balanced starting position appropriate for the Seated Knee Up Rotation Stretch using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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