How to do the Hug Knees To Chest
Hug Knees To Chest is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Hamstrings and Quadriceps.
Hug Knees To Chest demonstration · © GymiaFit
Hug Knees To Chest at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Hug Knees To Chest step by step
- 1Start by standing with your feet shoulder-width apart.
- 2Bend your knees and lower your body down into a squat position.
- 3As you squat down, bring your knees up towards your chest and hug them with your arms.
- 4Hold this position for a moment, then slowly return to the starting position.
- 5Repeat for the desired number of repetitions.
A free workout that uses it
Hug Knees To Chest — questions
What muscles does the Hug Knees To Chest work?
The Hug Knees To Chest primarily targets the Glutes. It also recruits the Hamstrings, Quadriceps as secondary movers.
What equipment do I need for the Hug Knees To Chest?
None — the Hug Knees To Chest uses your bodyweight only, so it works at home with nothing but floor space.
Is the Hug Knees To Chest suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Hug Knees To Chest?
Arms Apart Circular Toe Touch (male), Basic Toe Touch (male), Bent Knee Lying Twist (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Hug Knees To Chest demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.