Seated Knee Tuck
Primary
Core
Secondary
Hip flexors
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
Seated Knee Tuck
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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.
What muscles does the Seated Knee Tuck work?
Primary
Secondary
Stabilizers
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Step-by-step: Seated Knee Tuck
- 1
Sit on edge of bench or floor.
- 2
Lean back slightly for optimal results.
- 3
Extend legs out straight.
- 4
Pull knees toward chest.
- 5
Squeeze abs at the top.
- 6
Extend legs back out.
What are the best tips for the Seated Knee Tuck?
Keep torso stable for optimal results.
Control the movement.
Feel the lower ab contraction.
Can add weight between feet.
When to Use the Seated Knee Tuck
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.
Mistakes to watch for on the Seated Knee Tuck
Rocking torso - this is a common issue that reduces exercise effectiveness.
On pulling movements like the Seated Knee Tuck, this mistake typically means your arms are doing work that should come from your Lower rectus abdominis. Initiate every rep by engaging your Lower rectus abdominis first, then let your arms follow.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Seated Knee Tuck takes work away from your Lower rectus abdominis and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not contracting abs.
Without core engagement during the Seated Knee Tuck, your spine loses its protective brace. Think about tightening your midsection as if someone were about to push you — maintain that tension through every rep.
Who should do the Seated Knee Tuck?
All fitness levels looking to build strength and muscle definition.
How to Program the Seated Knee Tuck
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps. Rest 45s.
What are good alternatives to the Seated Knee Tuck?
Other Variations
- Weighted Seated Knee Tuck
- Bench Knee Tuck
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.
Yes, the Seated Knee Tuck is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking to build strength and muscle definition. Start with lighter weights to master proper form before progressing.
For the Seated Knee Tuck, the recommended approach depends on your goals. 3 sets of 12-15 reps. Rest 45s. For strength, use 10-12 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
Yes, the Seated Knee Tuck can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting core.
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.
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Safety Notes
- Keep torso stable.
- Control movement.