Hug Knees to Chest tutorial
Hugging the knees to the chest is a stretch for the lower back and glutes done by pulling the knees toward your chest. It helps release lower-back tension after training or long periods of sitting.
How to perform
- Lie on your back on the floor or a mat.
- Bend both knees and bring them toward your chest.
- Wrap your arms around your knees or shins.
- Gently pull your knees toward your chest until you feel a mild stretch in the lower back.
- Keep your back on the floor and your shoulders relaxed.
- Hold for 20–30 seconds, then slowly release your legs.
Breathing: Exhale as you pull the knees in and keep breathing slowly and deeply while holding.
Key tips
- Apply the stretch gently without sudden force.
- Keep your head down and neck relaxed.
- Open the knees slightly apart for a deeper glute stretch.
Common mistakes
- Lifting the head and shoulders off the floor.
- Holding your breath.
- Yanking the knees in suddenly.
Safety: If you have back or knee pain, reduce the range and do not push too far. Stop if you feel sharp pain.
Stretching and mobilityPrimary muscle
No equipmentEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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