How to do the Seated Leg Tucks
Primary: Core · also works Hip Flexors, Obliques.
Seated Leg Tucks are an excellent bodyweight exercise targeting the abdominal muscles. It involves sitting on a flat surface, such as the floor or a sturdy bench, and bringing the knees towards the chest while balancing on the glutes. This exercise effectively engages the core muscles, especially the rectus abdominis, and helps in building core strength and stability. Since it does not require any equipment, it can be performed almost anywhere and is suitable for people of all fitness levels.
Step by step
- 1
Sit on a flat surface with your legs extended and your hands resting on the floor for support.
- 2
Lean back slightly, engage your core, and lift your legs a few inches off the ground.
- 3
Simultaneously tuck your knees towards your chest while bringing your torso forward to meet your knees.
- 4
Pause for a moment at the top of the movement, then slowly return to the starting position by extending your legs and leaning back slightly.
Coaching cues
- Keep your core engaged throughout the exercise to protect your lower back.
- Perform the movement slowly and with control to maximize effectiveness.
- Breathe out as you tuck your knees towards your chest and inhale as you return to the starting position.
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
Seated Leg Tucks alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Seated Leg Tucks work?
Primary: Core. Secondary: Core, Hip Flexors, Obliques
How many sets and reps of Seated Leg 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 Seated Leg Tucks?
Same movement pattern, different equipment: Bicycle Crunch, Bird Dog, Crunch, Dead Bug, Flutter Kick, Lying Leg Raise.
Is the Seated Leg Tucks good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.