Seated Knee Tuck

oec:seated-knee-tuck

A bodyweight core exercise performed by balancing on the glutes with hands supported behind, alternately extending the legs forward and flexing the knees and spine toward the chest.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Seated In and Out, Seated Leg Tuck, In and Outs

How to do it

Setup

Sit on the floor or a flat bench with your knees bent and feet flat.
Place your hands on the surface slightly behind and outside your hips with fingers pointing forward for support.
Lean your torso back slightly and lift your feet a few inches off the floor, engaging your core to balance on your pelvis.

Movement

Simultaneously extend your legs straight forward while leaning your torso back slightly, keeping your feet elevated above the floor.
Pull your knees back in toward your chest while flexing your torso slightly forward to meet them.
Squeeze your abdominal muscles at the peak contraction, then repeat the movement smoothly under control.

Breathing

Inhale as you extend your legs and lean back; exhale forcefully as you pull your knees toward your chest.

Cues

Accordion in, accordion out
Keep feet hovering off the floor
Crunch your ribs toward your pelvis

Common faults

Relying purely on momentum without contracting the abdominals: Slow the tempo down and pause for a brief squeeze when the knees are drawn fully into the chest.
Hyperextending the lower back during leg extension: Maintain pelvic control and do not lower the legs beyond the point where you can keep your core tightly braced.

Safety

Avoid letting the lower back arch excessively if you have a history of lumbar discomfort; limit leg extension range as needed.

Muscles

Rectus abdominis prime mover
Iliopsoas prime mover
Rectus femoris synergist
Obliques synergist
Transversus abdominis stabilizer

Joints

Lumbar spine: Flexion, Extension
Hip: Flexion, Extension
Knee: Flexion, Extension

Details

Movement: Spinal flexion
Modality: Calisthenics, Strength
Mechanics: compound
Force: pull
Laterality: bilateral
Kinetic chain: open
Level: beginner
Equipment: None
Record: Repetitions
Load: bodyweight

regression of Tuck V-Up
regression of Hanging Knee Raise
substitute for Reverse Crunch

Sources

wger: Seated Knee Tuck, by utkb (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

seated-knee-tuck.json