Abs
Knees to Chest
The Knees to Chest is a stretch with no equipment for your abs. Share of the load in the Zulta muscle model: spinal erectors (lower back) 50%, lats (lower) 14% and gluteus maximus 12%.
How to do it
- Lie on your back on a mat with the knees bent and feet flat.
- Lift both feet and bring the knees toward the chest.
- Wrap the hands around the shins just below the knees.
- Draw the knees in gently until the lower back rounds onto the mat, then hold for 30 to 60 seconds, breathing slowly.
- Release the shins and lower the feet one at a time.
Tips
- Keep the head and shoulders relaxed on the mat.
- Rock gently side to side if it helps the lower back relax.
Common mistakes
- Lifting the head and tensing the neck.
- Pulling hard on the knees instead of letting the back soften.
Muscles worked by the Knees to Chest
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Curling, arching, twisting or side bending the spine lengthens the muscles on the opposite side: the erectors in flexion, the abs in extension, the obliques in rotation.
Knees to Chest alternatives
Same equipment
Frequently asked questions
What muscles does the Knees to Chest work?
Mainly the spinal erectors (lower back). The lats (lower) and gluteus maximus assist.
Is the Knees to Chest good for beginners?
Yes. The Knees to Chest is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Knees to Chest?
For example the Child's Pose. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.