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Hug Knees To Chest

Lower backOtherBeginner
Hug Knees To Chest — start position
Start
Hug Knees To Chest — finish position
Finish
Muscles worked
PrimaryLower back
SecondaryGlutes

How to do it

  1. 01

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

  2. 02

    Hold your arms under the knees, not over (that would put to much pressure on your knee joints).

  3. 03

    Slowly pull the knees toward your shoulders. This also stretches your buttocks muscles.

In the app

Hug Knees To Chest appears when you own the kit it needs and the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight

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