Knee Hug Stretch: How-to, Tips & More
The Knee Hug Stretch is a beginner stretching exercise for your glutes and lower back. You do it with bodyweight. It is a good fit when your goal is general fitness.
Besides the glutes and lower back, it also works your hip flexors, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Lower back
Primary
Hip flexors
Secondary
How to do the Knee Hug Stretch
- Lie on your back.
- Pull one knee toward your chest with both hands.
- Keep the other leg straight on the floor.
- Hold, then switch sides.
Knee Hug Stretch tips
- Pull both knees in together to stretch the lower back.
Sets and reps
Most lifters do well with 30 to 60 reps per set. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Bodyweight
Type
Stretching
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Frequently asked questions
What muscles does the Knee Hug Stretch work?
The Knee Hug Stretch mainly works your glutes and lower back, with help from your hip flexors.
How many sets and reps should I do?
A good starting point is 30 to 60 reps per set. Use a weight that leaves one or two reps in reserve.
Is the Knee Hug Stretch good for beginners?
Yes. The Knee Hug Stretch is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Knee Hug Stretch?
You need bodyweight.
Add Knee Hug Stretch to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon