Hug Knees To Chest

Also called knees to chest, double knee to chest and low back stretch.

Works

Lower back, plus glutes

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. Lie down on your back and pull both knees up to your chest.

1. Hold your arms under the knees, not over (that would put to much pressure on your knee joints).
2. Slowly pull the knees toward your shoulders. This also stretches your buttocks muscles.

Cues

• Lie on your back.
• Hands under the knees.
• Pull the knees to the shoulders.
• Relax and breathe.

Common mistakes

• Pulling on top of the knees.
• Lifting the head.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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