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Seated chest squats are an effective exercise for stretching the lower back, hips and glutes. This stretch is useful for relieving tension in the lower back and improving flexibility, especially after long periods of sedentary work. The exercise can also help improve mobility in the hip joint and reduce pain in the back and hips.

Correct execution and technique

How to perform seated chest squats:

  1. Sit on a chair with your back straight and both feet flat on the floor.
  2. Bring one knee up to your chest while using your hands to gently pull the knee closer.
  3. Keep your back straight and your shoulders relaxed as you pull your knee closer to your chest.
  4. Hold this position for 20-30 seconds, then repeat with the other leg.

Common errors

Here are some common mistakes you should avoid to ensure a safe and effective stretch:

  • Overstretching: Avoid pulling the knee too hard towards the chest, as this can cause discomfort in the hip joint or lower back.
  • Rounded back: Keep your back straight throughout the stretch to prevent strain on the lower back.
  • For fast movement: Perform the movement slowly and controlled to maximize the effect.

Modifications and variants

If you have limited flexibility, you can try these variants:

  • Use a strap: If it is difficult to pull the knee up to the chest, use a strap or a towel around the leg to help with the stretch.
  • Lying variation: Perform the stretch lying on your back for a less stressful variation that is also gentler on the back.

Video demonstration

Here's a video showing how to perform seated chest squats:

Number of repetitions and sets

Hold the stretch for 20-30 seconds per leg, and repeat 2-3 times. This stretch can be done daily to maintain flexibility in the hips and lower back.

Breathing technique

The breath plays an important role in this exercise:

  • Breathe in deeply before you begin to pull your knee toward your chest.
  • Exhale as you pull the knee closer and allow the body to relax.
  • Maintain an even breath throughout the stretch to maximize relaxation.
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