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Hug keens to chest

Hug keens to chest

The "Hug Knees to Chest" exercise is a fantastic movement that targets your core muscles, specifically the lower abdomen. This exercise can be performed in both a home and gym setting, making it a versatile option for anyone looking to work on their core strength and stability. When you perform the "Hug Knees to Chest" exercise, you engage your rectus abdominis and transverse abdominis muscles, which are responsible for maintaining a strong, stable core. Additionally, this movement also activates the hip flexors, quadriceps, and the muscles in your lower back. The beauty of the "Hug Knees to Chest" exercise is that it can be modified to suit your level of fitness. For beginners, simply lying on your back and bringing your knees towards your chest is a good starting point. As you progress, you can add variations such as holding your knees in the hugging position for an extended period of time or incorporating a rock and roll motion to challenge your core even further. Including the "Hug Knees to Chest" exercise in your workout routine can help you develop a stronger core, improve your posture, and enhance overall functional fitness. Keep in mind that consistency is key, so aim for at least three sets of 10-15 repetitions, gradually increasing as you become more comfortable with the movement. Remember to listen to your body and enjoy the benefits of a strong and stable core. Get ready to feel the burn!


  • Stand upright with your feet shoulder-width apart.
  • Bend your knees slightly and hinge forward at the hips.
  • Wrap your arms around your knees and pull them towards your chest.
  • Hold the position for a few seconds, feeling a stretch in your lower back.
  • Release the hug and slowly return to the starting position.
  • Repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Engage your core during the exercise to strengthen your abdominal muscles.
  • Breathe in deeply as you bring your knees towards your chest and exhale as you extend your legs.
  • Focus on keeping a slow, controlled movement throughout the exercise to maximize its effectiveness.
  • If you're a beginner, start by performing this exercise on a stable surface like a yoga mat.
  • As you become more comfortable, you can try performing this exercise on an unstable surface like a balance ball to challenge your stability muscles.
  • Avoid arching your lower back during the movement by keeping your core muscles engaged.
  • To increase the intensity, you can hold dumbbells or medicine ball between your knees while performing the exercise.
  • Make sure to warm up adequately before attempting this exercise to prevent any injury.
  • Listen to your body and only push yourself to a comfortable range of motion, gradually increasing it over time.
  • Don't forget to stretch after completing the exercise to promote muscle recovery and prevent tightness.

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