Lower BackBeginner

Hug Knees To Chest

Stretching movement using No Equipment.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Lower BackSupporting Glutes

Movement instructions

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.

Technique guidance

Breathe slowly and evenly. Exhale as you ease into a comfortable range, and never use the breath to force a deeper position.

Use only a comfortable range; a stretch may feel like tension but should not feel sharp or joint-specific.
Come out of the position slowly and use support when balance is limited.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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