Hug Knees To Chest

A beginner stretching exercise for the lower back, done with just your bodyweight.

Main muscles: Lower back
Also works: Glutes
Equipment: Bodyweight
Level: Beginner
Movement: Static

How to do the Hug Knees To Chest

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

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Hug Knees To Chest

Questions

What muscles does the Hug Knees To Chest work?

Mainly the lower back, with the glutes helping.

Is the Hug Knees To Chest good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Hug Knees To Chest?

Good alternatives that train the lower back: Cat Stretch, Child's Pose, Dancer's Stretch or Crossover Reverse Lunge.

How many sets and reps of the Hug Knees To Chest should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).