Hug Knees To Chest

How to perform

1. 01Lie down on your back and pull both knees up to your chest.
2. 02Hold your arms under the knees, not over (that would put to much pressure on your knee joints).
3. 03Slowly pull the knees toward your shoulders. This also stretches your buttocks muscles.

Form cues

• —Keep a neutral spine; stop the set if it rounds.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Bouncing into the stretch instead of holding it.