Side-To-Side Knee Hug
Loosen tight hips & lower back with Side-To-Side Knee Hugs! Gentle stretch, easy to do, perfect for improving flexibility.
The Side-To-Side Knee Hug mainly works the core, with help from the lower back and hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Side-To-Side Knee Hug Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Lower Back (quadratus lumborum); Hip Abductor (gluteus medius)
Side-To-Side Knee Hug Variations and Alternatives
How to do the Side-To-Side Knee Hug
Side-to-Side Knee Hugs Stretching
Starting Position:
1. Begin by lying flat on your back on a comfortable surface, such as a mat or carpet. Keep your legs extended straight out and your arms relaxed at your sides.
Movement Instructions:
Bend your knees and bring them towards your chest.
Use your hands to gently hug your knees, pulling them closer to your chest.
Then, let your knees fall to one side while keeping your shoulders flat on the ground. Hold this position for a few seconds, feeling the stretch in your lower back and hips.
Return to the starting position with your knees back at your chest.
Repeat the movement by letting your knees fall to the opposite side. Hold for a few seconds.
Continue alternating sides for a total of 5-10 repetitions on each side.
Tips:
Keep your movements slow and controlled to avoid straining your back.
Focus on your breathing; inhale deeply as you pull your knees in and exhale as you let them fall to the side.
If you feel any pain, ease up on the stretch and return to neutral.
Ending Position:
8. After finishing, return to lying flat on your back, extending your legs straight out. Take a moment to relax before getting up.
Side-To-Side Knee Hug FAQs
What muscles does the Side-To-Side Knee Hug work?
The Side-To-Side Knee Hug mainly works the core, with help from the lower back and hip abductors (outer thighs). The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Side-To-Side Knee Hug?
None. The Side-To-Side Knee Hug is a bodyweight exercise, so you can do it anywhere.
What are some Side-To-Side Knee Hug variations and alternatives?
Similar exercises include the Half Happy Baby Stretch, Lying-Side Bent-Knee Roll, Lying Knee Hug Circle and Lying Side-To-Side Knee.
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