A beginner stretching exercise done using just your bodyweight that mainly works the lower back, with help from the glutes. Lie down on your back and pull both knees up to your chest. Hold your arms under the knees, not over (that would put to much pressure on your knee joints). Slowly pull the knees toward your shoulders.
Updated
Primary
Lower Back
Secondary
Glutes
Equipment
None
Level
beginner
Hug Knees To Chest demonstration
Hug Knees To Chest, starting positionHug Knees To Chest, finishing position
How to Perform
1Lie down on your back and pull both knees up to your chest.
2Hold your arms under the knees, not over (that would put to much pressure on your knee joints).
3Slowly pull the knees toward your shoulders. This also stretches your buttocks muscles.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
