Hug Knees To Chest

Hug Knees To Chest is a flexibility - posterior hips and lower back exercise involving Erector spinae. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Erector spinae
Secondary muscles: Gluteus maximus
Exercise type: Flexibility - posterior hips and lower back

Exercise technique

Floor
Lie face up with your head resting on the mat.
Knees
Bend both knees and lift your legs toward your torso.
Hold
Place your arms behind your thighs rather than over your kneecaps.
Draw in
Slowly draw your thighs toward your shoulders.
Pelvis
Allow a small natural pelvic roll without forcing your lower back down.
Hold
Relax your shoulders and breathe into a comfortable back and hip stretch.
Return
Reduce the pull and place your feet down one at a time.

Key technique points

Do not pull on your kneecaps.
Keep your head down.
Move your shoulders away from your ears.
Increase the stretch slowly.
Hold without rocking.
Place one foot down at a time when releasing.

Common mistakes

Pressing the knees

Do not compress the joints with your hands over the kneecaps.

Lifting the head

Do not tense your neck as the legs approach.

Pulling hard

Do not force both thighs to your chest in one movement.

Bouncing

Do not rock rapidly back and forth on your lower back.

Restricting breathing

Do not hold the legs so close that breathing is impaired.

Dropping both legs

Do not let your feet fall uncontrollably to the floor on exit.

Frequently asked questions