Exercise Comparison
Axle Deadlift vs Hug Knees To Chest
Side-by-Side
Muscle Analysis
Shared
Only in Axle Deadlift
Instructions
Axle Deadlift
Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip.
With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
Lower the bar by bending at the hips and guiding it to the floor.
Hug Knees To Chest
Lie down on your back and pull both knees up to your chest.
Hold your arms under the knees, not over (that would put to much pressure on your knee joints).
Slowly pull the knees toward your shoulders. This also stretches your buttocks muscles.
Verdict
Both exercises target the lower back. Axle Deadlift is a intermediate exercise using other, while Hug Knees To Chest is beginner and uses none. Choose Hug Knees To Chest if you're looking for a more accessible option, or Axle Deadlift for a greater challenge.