Exercise library · Lower Back

How to Do Hug Knees To Chest

Step-by-step instructions, muscles worked and workouts that use the hug knees to chest.

How to do it

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

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Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.