Hug Knees To Chest
The Hug Knees To Chest targets the Lower Back and suits beginner-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The lower back handles the primary load during this movement. The glutes assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Hug Knees To Chest work?
The Hug Knees To Chest primarily works the Lower Back. Secondary muscles include the Glutes, which assist during the movement.
Is the Hug Knees To Chest good for beginners?
Yes, the Hug Knees To Chest is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Hug Knees To Chest?
The Hug Knees To Chest requires minimal equipment and can be performed in most gym settings.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.