Glutes exercise · body weight
Hug Keens to Chest
The hug keens to chest is a bodyweight exercise that targets the glutes, with the hamstrings and quadriceps assisting.
- Target muscle
- Glutes
- Also works
- Hamstrings, quadriceps
- Equipment
- Body weight
- Body part
- Upper legs
How to do the hug keens to chest
- Start by standing with your feet shoulder-width apart.
- Bend your knees and lower your body down into a squat position.
- As you squat down, bring your knees up towards your chest and hug them with your arms.
- Hold this position for a moment, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the glutes. The hamstrings and quadriceps work as secondary muscles. See all glute exercises or every bodyweight exercise.
