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Hug Keens to Chest

A supine knees-to-chest hug that gently stretches the glutes and lower back, commonly used to unload the spine after training.

LegsBodyweightStatic stretch
GoLightWeight mediahug-keens-to-chest

Demonstration coming soon

Primary

Gluteus maximus

Secondary

Spinal erectorsHamstringsHip flexors

Equipment

Bodyweight

Pattern

Static stretch

Setup

  1. 01Lie flat on your back on a mat.
  2. 02Bend both knees and draw them toward the chest.
  3. 03Wrap the arms around the shins or behind the knees.
  4. 04Relax the head and shoulders onto the floor.

Execution

  1. 01Pull both knees gently toward the chest until a stretch builds in the glutes and lower back.
  2. 02Hold the position while breathing slowly and deeply.
  3. 03Let the lower back settle toward the floor with each exhale.
  4. 04Release the legs slowly back to the floor.

Checkpoints

  • -The pull is gentle; the neck and shoulders stay relaxed.
  • -The tailbone can curl slightly off the floor as the knees come in.
  • -Breathing stays slow; no straining against the hold.
  • -The stretch is felt in the glutes and low back, not the knees.

Common mistakes

  • -Yanking the knees in with the arms.
  • -Lifting the head and tensing the neck.
  • -Holding the breath during the stretch.
  • -Compressing painful knees instead of gripping behind the thighs.

Programming notes

  • -Hold 20 to 30 seconds for 2 to 3 rounds after lower body sessions.
  • -Use it as a gentle spinal decompression between heavy hinge sets or at the end of the day.
  • -Rock slightly side to side within the hold to add a light massage effect.

Related exercises

Assisted Lying Glutes Stretch

Machine / Legs

Seated Glute Stretch

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Bent Knee Lying Twist (Male)

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Butterfly Yoga Pose

Bodyweight / Legs

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