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Exercise

Hug Knees To Chest

Also known as: knees to chest stretch, double knee hug, supine knee hug

Hug Knees To Chest — position 1Hug Knees To Chest — position 2

Hug Knees To Chest is an exercise for the lower back. Main target: lower back. Also works: gluteus maximus. No equipment needed — just your bodyweight.

EquipmentBodyweight
MovementStatic hold
CategoryStretching

Muscles worked

Muscles worked in the Hug Knees To Chest: primary in bright, secondary in light
Primary
Lower back
Secondary
Gluteus maximus

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.

Similar exercises

Cat Stretch
Bodyweight
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Child's Pose
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Crossover Reverse Lunge
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Dancer's Stretch
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Lower Back Curl
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Superman
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Alternatives with other equipment

Lower Back-SMR
Foam roll
Lower back
Pyramid
Exercise ball
Lower back
Hyperextensions (Back Extensions)
Other
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Rack Pull with Bands
Barbell
Lower back
Lever Back Extension
Machine
Lower back
One-Arm Dumbbell Row
Dumbbell
Middle back
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