Hug Knees To Chest

How to do the Hug Knees To Chest

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

Muscles worked

Role	Muscles
Primary	lower back
Secondary	glutes
Equipment	no equipment
Difficulty	beginner

Train the same muscles a different way

6 alternatives for the same lower back, with and without kit.

Hug A Ball Exercise Ball Pyramid Exercise Ball Lower Back-SMR Foam Roller Weighted Ball Hyperextension Exercise Ball Barbell Deadlift Barbell Deadlift with Bands Barbell

Harder than the Hug Knees To Chest

Pelvic Tilt Into Bridge intermediate · Bodyweight

Common questions

What muscles does the Hug Knees To Chest work?

The Hug Knees To Chest primarily works the lower back, with the glutes as secondary movers. Child's Pose, Dancer's Stretch, and Hug A Ball train the same muscle, across 5 equipment types.

What equipment do you need for the Hug Knees To Chest?

None — the Hug Knees To Chest is bodyweight, so it works at home, in a hotel room or outdoors. Child's Pose and Dancer's Stretch also need nothing.

Is the Hug Knees To Chest suitable for beginners?

Yes, the Hug Knees To Chest is rated beginner. Pelvic Tilt Into Bridge are the progressions from here.

Similar exercises

Child's Pose Bodyweight Dancer's Stretch Bodyweight Hug A Ball Exercise Ball Standing Pelvic Tilt Bodyweight Superman Bodyweight Cat Stretch Bodyweight