Primary
Core
Secondary
Hip flexors
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
See how Seated Knee Tuck could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Seated knee tucks are a lower ab exercise performed on a bench or floor edge. You extend your legs out and then pull your knees toward your chest, engaging your lower rectus abdominis. The seated position allows you to lean back for increased range.
When to use it
Use for lower ab training for optimal results.
Who it's for
All fitness levels looking to build strength and muscle definition.
Sit on the edge of a bench or floor, leaning back slightly with hands behind you for support. Extend your legs out straight, then pull your knees toward your chest while crunching your torso slightly forward. Control the extension and repeat.
Also targets: hip flexors
Want Ely to consider Seated Knee Tuck for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Sit on edge of bench or floor.
Lean back slightly for optimal results.
Extend legs out straight.
Pull knees toward chest.
Squeeze abs at the top.
Extend legs back out.
Keep torso stable for optimal results.
Control the movement.
Feel the lower ab contraction.
Can add weight between feet.
Use seated knee tucks for lower ab work when lying variations are uncomfortable or unavailable. They work well in ab circuits or as a simple bodyweight option. Add a weight between your feet for progression.
Rocking torso - this is a common issue that reduces exercise effectiveness.
On an upper-body pulling movement like the Seated Knee Tuck, this mistake can shift work away from your Lower rectus abdominis. Keep your torso stable and guide the load through the intended pulling path.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Seated Knee Tuck makes the movement harder to control and can shift work away from your Lower rectus abdominis. Use a load you can move smoothly through the intended range.
Not contracting abs.
Losing your brace during the Seated Knee Tuck can make the rest of your position less stable. Tighten your midsection before the rep and maintain steady tension while the load moves.
All fitness levels looking to build strength and muscle definition.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps. Rest 45s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Seated Knee Tuck could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
Frequently Asked Questions About the Seated Knee Tuck
The Seated Knee Tuck primarily targets the Lower rectus abdominis, making it an effective exercise for core development. Secondary muscles worked during the Seated Knee Tuck include Hip flexors, providing additional training stimulus. Stabilizer muscles engaged include Spinal erectors.
Our library labels Seated Knee Tuck as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Seated Knee Tuck. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Seated Knee Tuck is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Seated Knee Tuck include: Reverse Crunch, Lying Leg Raise. These exercises target similar muscle groups as the Seated Knee Tuck and can be used as substitutes based on your equipment availability, gym setup, or training preferences.