Hug Knees 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.

Losing tension in the core or lower back partway through the movement — because Hug Knees To Chest loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.

Flaring the elbows too wide or letting the hips sag/pike, which shifts load off Glutes and stresses the shoulder joint.

Rushing through reps using momentum rather than controlling both the lifting and lowering phase, which is especially important since there's no external load to force good tempo.

Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.