Hug Knees To Chest

A beginner stretch for the back and glutes.

Movement guide

Hug Knees To Chest

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusBack · Glutes

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Hug Knees To Chest demonstrated on the 3D figure

3D demoHug Knees To ChestBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Half lord of the fishes (Ardha Matsyendrasana) demonstrated on the 3D figure

3D demoHalf lord of the fishes (Ardha Matsyendrasana)Intermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Glutes.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

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Hug A Ball demonstrated on the 3D figure

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3D demoSupermanIntermediate · No equipment

Supine spinal twist (Supta Matsyendrasana) demonstrated on the 3D figure

3D demoSupine spinal twist (Supta Matsyendrasana)Beginner · No equipment

Standing Pelvic Tilt demonstrated on the 3D figure

3D demoStanding Pelvic TiltBeginner · Other / check instructions

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Questions people ask

What muscles does the Hug Knees To Chest work?

Mainly the back, with help from the glutes.

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

Other / check instructions.

Is the Hug Knees To Chest good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Half lord of the fishes (Ardha Matsyendrasana).

How do I make the Hug Knees To Chest harder?

Progress to the Half lord of the fishes (Ardha Matsyendrasana), or add load, range or slower lowering once your form is solid.