Start
End
BackBeginnerBodyweight
Hug Knees To Chest
احتضان الركبتين إلى الصدر
Target Muscles
Lower BackGlutes
Blue = primary · Gray = secondary
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- 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.
Important tips
Initiate every pull from your shoulder blades, not your hands.
Keep your torso still — no swinging for extra reps.
Pause briefly at full contraction before returning.
