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Hug Knees To Chest

beginnerstretchingstatic
Hug Knees To Chest — Body Weight Lower Back exercise demonstration
Hug Knees To Chest — Body Weight Lower Back exercise demonstration
Body part
Back
Target
Lower Back
Equipment
Body Weight
Secondary
Glutes

Instructions

  1. 1Lie down on your back and pull both knees up to your chest.
  2. 2Hold your arms under the knees, not over (that would put to much pressure on your knee joints).
  3. 3Slowly pull the knees toward your shoulders. This also stretches your buttocks muscles.

Get this via the API

This exercise — and the full catalog of 873 — as structured JSON.

GET /v1/exercises/{slug}
curl -H "X-API-Key: wk_live_…" \
  "https://api.work-out-db.com/v1/exercises/hug-knees-to-chest"

Customize the request

  • Translate the response
    /v1/exercises/hug-knees-to-chest?lang=es
    Localized name, description & steps — en · es · pt · fr
  • Every lower back exercise
    /v1/exercises?target=lower-back
    Filter the catalog by the target muscle
  • Narrow by equipment & difficulty
    /v1/exercises?equipment=body-weight&difficulty=beginner
    Filters are combinable — stack as many as you need
  • Full-text search
    /v1/exercises/search?q=Hug%20Knees%20To%20Chest
    Trigram + full-text ranking, accent-insensitive
  • Sort & paginate
    /v1/exercises?sort=difficulty&order=desc&limit=25
    sort=name|difficulty · order · limit · offset · cursor
All query parameters
bodyPart, target, equipment, muscle
taxonomy slug
category
strength · cardio · mobility · stretching · plyometrics
difficulty
beginner · intermediate · advanced
force
push · pull · static
mechanic
compound · isolation
q
free-text search (accent-insensitive)
sort / order
name | difficulty · asc | desc
limit / offset / cursor
pagination (limit ≤ plan cap)
lang
en · es · pt · fr
Authentication

Send your key as X-API-Key or Authorization: Bearer.

Response

Always { data, meta, requestId }. Rate-limit & quota counts ride in X-RateLimit-* / X-Quota-* headers.

Plans

Free: 5k req/mo · 30/min · 480p. Pro: 100k/mo · 120/min · 720p + commercial use.

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