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Upper Legs Exercise · Body Weight

Hug Keens To Chest exercise animation

Hug Keens To Chest

Category
Upper Legs
Equipment
Body Weight
Target
Glutes

Pulling the knees to the chest in a hug is more of a lower-back and hip release than an active strength exercise, giving the glutes and hamstrings a passive stretch after they've been worked hard. It's a common cooldown move after squats, deadlifts, or lunges rather than a standalone training exercise.

How to Do the Hug Keens To Chest

  1. Begin standing with your feet shoulder-width apart.
  2. Bend your knees and drop your body down into a squat.
  3. As you squat, draw your knees up toward your chest and wrap your arms around them.
  4. Hold that tucked position briefly, then slowly rise back to standing.
  5. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Hug Keens To Chest primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Quadriceps.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have body weight? These target the same glutes with different equipment.

Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Hug Keens To Chest work?
The Hug Keens To Chest primarily targets the glutes, with the hamstrings and quadriceps assisting.
What equipment do I need for the Hug Keens To Chest?
The Hug Keens To Chest is done with no equipment — just body weight.
What's a good alternative to the Hug Keens To Chest?
If you don't have access to the space or setup it needs, the Assisted Lying Glutes Stretch targets the same glutes using assisted instead.