Lying Knee Hug
BWBodyweightStretch
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The Lying Knee Hug is a bodyweight stretch performed by lying on your back, hugging one knee toward your chest with both hands while keeping the other leg extended, then switching sides. Its primary purpose is to release tension and improve flexibility in the lower back and glutes by lengthening the hip flexors, glutes, and erector spinae muscles. This exercise benefits anyone with tight hips or lower back discomfort, such as sedentary workers, runners, or those recovering from workouts, promoting better mobility and posture with no equipment needed.
How to Perform Lying Knee Hug
- 1Lie flat on your back on a mat or soft surface with legs extended and arms resting by your sides.
- 2Inhale deeply as you bend both knees and hug them toward your chest using both hands, grasping behind the thighs or shins.
- 3Gently pull your knees closer to your chest until you feel a comfortable stretch in your glutes and lower back.
- 4Hold the position for 20-30 seconds while breathing deeply and slowly (inhale through nose, exhale through mouth).
- 5Release the hug slowly by extending your legs back to the starting position as you exhale.
- 6Repeat for desired reps or hold time, resting briefly between sets.
- 7Key form tips: Keep your head and shoulders relaxed on the ground—avoid tucking your chin. Only pull to the point of mild stretch, never forcing the movement. Common mistakes: Arching the lower back off the floor or holding your breath.
