Seated Leg Tuck
Sitting on the end of a bench and leaning back, you pull the knees in toward the chest and extend them again, training the abs and hip flexors. Choose it as a supported knee-raise option when you have no pull-up bar or your grip gives out before your abs.
Updated
Primary muscles: Abs. Supporting muscles: Hip Flexors. Equipment: Bodyweight, Bench.
Muscles worked
Primary
Secondary
Equipment
BodyweightBench
How to do it
- Sit on the end of a flat bench, facing away from it, and grip its edges just behind the hips.
- Lean the torso back about 45 degrees with the chest open.
- Lift the feet off the floor and extend the legs out in front at a slight angle.
- Brace the core and pull the knees toward the chest while the torso tips slightly forward.
- Pause for one count with the abs fully shortened.
- Extend the legs under control without letting the feet touch the floor.
Watch for
- Rocking the torso back and forth to swing the legs.
- Rounding the shoulders forward and sinking between the arms.
- Dropping the feet to the floor between reps.
Breathing
Exhale as you tuck the knees in, inhale as you extend.
Tip
Keep the knees bent on the way out if the low back arches. Straighten the legs further as you get stronger.
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