Seated Knee Tuck
Also known as: Seated Leg Raise, Bench Knee Tuck, Seated Knee-In
Core
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Description
A seated core exercise done on the end of a flat bench. Leaning back on your hands, you pull your knees in toward your chest, then push your legs out until they are almost straight without putting your feet down. It works the abs, especially the lower part, and the hip flexors.
How to Perform
- Sit on the end of a flat bench and grip its edges just behind your hips.
- Lean your torso back slightly and brace your abs.
- Lift your feet off the floor and extend your legs until they are almost straight.
- Exhale and pull your knees in toward your chest, bringing your torso slightly forward to meet them.
- Pause briefly when your knees are closest to your chest.
- Inhale and push your legs back out as you lean your torso back.
- Stop with your heels just above the floor and go straight into the next rep.
What Muscles Work
Primary Muscle:
Tips
- Keep your chest up and your back long rather than rounding over your knees.
- Move from your abs: curl your pelvis toward your ribs as the knees come in.
- Keep your legs together and move them at a steady, controlled pace.
- Exhale as you tuck and inhale as you extend.
- To make it easier, extend your legs less and lean back less.
- To make it harder, straighten your legs fully and keep them lower, or hold a light dumbbell between your feet.
Common Mistakes
- Swinging the legs with momentum instead of controlling them.
- Leaning back so far that the arms carry most of your weight.
- Rounding the back and dropping the head toward the knees.
- Putting the feet down and resting between reps.
- Cutting the extension short so the knees stay bent for the whole set.
- Shrugging the shoulders toward the ears while pressing into the bench.
- Holding the breath.
- Arching the lower back as the legs extend.
Recommended Exercises
Explore exercises related to Seated Knee Tuck for abs training and similar movement patterns.
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