Hug Knees To Chest
How to do the 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.
How to program the Hug Knees To Chest
Sets and reps
As an isolation movement, the Hug Knees To Chest is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Hug Knees To Chest is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Hug Knees To Chest into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Hug Knees To Chest work?
The Hug Knees To Chest primarily targets the Lower Back. It also recruits the Glutes as supporting muscles.
What equipment do I need for the Hug Knees To Chest?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Hug Knees To Chest should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
