How to Do the Hug Knees To Chest

Beginner · Bodyweight · Targets Lower Back, Glutes

How to perform it

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.

Muscles worked

The Hug Knees To Chest primarily targets your Lower Back, with support from your Glutes. No equipment needed — train it anywhere.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Hug Knees To Chest slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.

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