Hug Knees To Chest

Hug Knees To Chest is a beginner-level exercise in the stretching category that primarily works the lower back. It also recruits the glutes.

How to do it

1. 1Lie down on your back and pull both knees up to your chest.
2. 2Hold your arms under the knees, not over (that would put to much pressure on your knee joints).
3. 3Slowly pull the knees toward your shoulders. This also stretches your buttocks muscles.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.