How to do the Knee Hugs
Primary: Hip Flexors · also works Glutes, Lower Back, Quads, Hamstrings.
Knee hugs are a dynamic stretching exercise aimed at improving flexibility, primarily targeting the hip flexors. It also engages the glutes, lower back, quads, and hamstrings. By performing knee hugs, you can increase the range of motion in your hips, reduce muscle tightness, and prepare your body for more intense physical activity. This exercise is suitable for all fitness levels and requires no equipment, making it a perfect addition to any warm-up routine.
Step by step
- 1
Stand up straight with your feet shoulder-width apart.
- 2
Lift your right knee towards your chest.
- 3
Grab your right knee with both hands and gently pull it closer to your chest while standing tall.
- 4
Hold the stretch for a few seconds, then release.
- 5
Repeat the process with your left knee.
Coaching cues
- Maintain an upright posture during the stretch.
- Avoid rounding your lower back while pulling the knee towards the chest.
- Perform the exercise slowly and gently to avoid injury.
Sets, reps and where it fits
Muscle
3–4 × 10–20 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–20 sec
rest 45–60 s
Knee Hugs alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Knee Hugs work?
Primary: Hip Flexors. Secondary: Hip Flexors, Glutes, Lower Back, Quads, Hamstrings
How many sets and reps of Knee Hugs should I do?
Hold or work for 10–20 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the Knee Hugs?
Same movement pattern, different equipment: 90/90 Hip Stretch, Kneeling Hip Flexor Stretch, World's Greatest Stretch, Couch Stretch, Groiners, Leg circles.
Is the Knee Hugs good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.