How to do the Knee Tucks
Primary: Core · also works Hip Flexors, Obliques.
Knee tucks are a core exercise targeting the abdominal muscles. This bodyweight exercise also engages the hip flexors and obliques as secondary muscles, making it a great addition to full-body or core-focused workouts. It can be easily performed without any equipment, making it accessible for anyone. Knee tucks are suitable for beginners and can be scaled with repetitions to match different fitness levels. Consistency with this exercise can help in enhancing core stability and strength.
Step by step
- 1
Start in a seated position with your legs extended and hands placed slightly behind you for support.
- 2
Lean back slightly without rounding your spine and lift both legs off the ground.
- 3
Draw your knees toward your chest as you simultaneously bring your upper body towards your thighs.
- 4
Extend your legs back to the starting position and repeat.
Coaching cues
- Engage your core throughout the movement to avoid straining your lower back.
- Avoid swinging your legs; the movement should be controlled and deliberate.
- Exhale as you tuck your knees in and inhale as you extend your legs back out.
Sets, reps and where it fits
Muscle
3–4 × 10–20
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–20
rest 45–60 s
Knee Tucks alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Knee Tucks work?
Primary: Core. Secondary: Core, Hip Flexors, Obliques
How many sets and reps of Knee Tucks should I do?
For muscle: 3–4 sets of 10–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Knee Tucks?
Same movement pattern, different equipment: Bicycle Crunch, Bird Dog, Crunch, Dead Bug, Flutter Kick, Lying Leg Raise.
Is the Knee Tucks good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.