Hug Keens To Chest
Hug Keens To Chest turns pure bodyweight leverage into strength you can feel outside the gym — built for your first months of training.
How to do 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.
Hug Keens To Chest Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Hug Keens To Chest Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Hug Keens To Chest
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Hug Keens To Chest — Frequently Asked Questions
How do you 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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Hug Keens To Chest work?
The Hug Keens To Chest primarily targets the glutes. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Hug Keens To Chest should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Hug Keens To Chest good for beginners?
Yes. The Hug Keens To Chest is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Hug Keens To Chest?
Try the Dumbbell Squat, Band Squat or the Cable Pull Through (with Rope). Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
