Seated Knee Tucks
Seated Knee Tucks are a beginner-friendly core exercise that targets the abdominal muscles, especially the lower abs. Performed while sitting on a bench or the floor with hands supporting behind you, this move involves pulling your knees toward your chest and extending them out, helping improve core strength, stability, and coordination.
Table of Contents
What are Seated Knee Tucks?
A fundamental component of any core training regimen, the sitting knee tuck is often referred to as the reverse crunch. Seated knee tucks are great for anybody looking to strengthen their core or develop six-pack abs.
Muscles Worked In Seated Knee Tucks
| PRIMARY MUSCLE GROUP | SECONDARY MUSCLE GROUPS |
| Abdominals | Hip Flexors |
| Obliques | Lower Back |
| Core | |
| Legs and Arms |
How To Do Seated Knee Tucks
- Take a seated stance with your knees flexed and your feet resting flat on the ground. Keep your back straight and place your hands slightly behind you for support.
- Slightly lean backward while keeping your back straight and lifting your feet off the ground.
- Return to the beginning posture by extending your legs outward without allowing them to come into contact with the floor.
- For as many repetitions as you like, repeat the movement while keeping your core engaged and under control.
Variation of Seated Knee Tuck
- Weighted Seated Knee Tucks
- Seated Knee Tucks To Leg Crunches
- Seated Knee Tucks on an Incline Bench
- Seated Knee Tucks with Resistance Bands
Weighted Seated Knee Tucks: If you think you have perfected the typical sitting knee tuck, consider incorporating some weight. Perform the sitting knee tucks using the same technique as the body weight variant, but balance a medicine ball (or any other weight) over your ankles.
Seated Knee Tucks to Leg Crunches: Additionally, you are welcome to mix knee tucks with other exercises. Leg crunches and knee tucks, for instance, can be alternated. Keep your legs straight after performing a sitting knee tuck, then raise your thighs to your chest by contracting your core. Next, return to knee tucks and continue to alternate.
Seated Knee Tucks on an Incline Bench: An exercise that works the lower abdominals, hip flexors, and stabilizers is the seated knee tuck on an inclined bench. They become more difficult when done on an incline bench because gravity provides additional resistance.
Seated Knee Tucks with Resistance Bands: An excellent variant of the classic knee tuck is the Seated Knee Tuck with Resistance Bands, which further engages the core, hip flexors, and stabilizers while introducing continuous stress.
Seated Knee Tucks Video
Benefits Of Performing Seated Knee Tucks
- Improved Core Strength
- Improved Posture
- Improved Aesthetics
Improved Core Strength:
- Seated knee tucks work your abdominal muscles directly. Consistent exercise will therefore assist you in strengthening your core.
- Core strength is essential for nearly all of the exercises. Building a strong core is the first step in improving your performance on compound exercises.
- Seated knee tucks can help you achieve your goals, whether you are hoisting weights and big things, tossing a ball, or just wanting to obtain those six-pack abs.
Improved Posture:
- To the surprise of many, a weak core is frequently the cause of slouched shoulders, an anterior pelvic tilt, and other postural problems.
- Your spine is supported by your abdominal muscles, which also maintain the alignment of your body.
- You may quickly improve your posture and strengthen your core with sitting knee tucks if you have lower back stiffness or discomfort.
Improved Aesthetics:
- Let’s face it, almost everyone wishes they had more attractive abs. Stronger, more defined abdominal muscles may be developed with the aid of seated knee tucks.
- This is an easy-to-learn workout that can help you quickly enhance the way your core looks.
Common Mistakes While Performing Seated Knee Tucks
- Completing Partial Reps
- Rounding Your Back
- Rushing The Motion
Completing Partial Reps:
- Half repetitions are the most frequent error committed when performing seated knee tucks. Most people maintain their knees bent and return them halfway to the beginning position after raising them to their chest.
- You have to always stretch your legs fully to get the most out of each rep. You may make sure that your abs are fully stressed during the workout action by doing this.
Rounding Your Back:
- The stability of seated knee tucks is essential. Rounding one’s back puts undue strain on the spine and increases the likelihood of back injuries.
- To fix this mistake, focus on keeping your back straight and stabilizing your upper body. In addition to protecting your back, this will improve your core.
Rushing The Motion:
- Quickly doing the sitting knee tuck is another typical error. Too often, people swiftly drive their legs toward and away from them by moving their upper body back and forth.
- Rushing through the action puts more strain on your arms and back than your abs, even though it will undoubtedly raise your heart rate. Doing sitting knee tucks slowly is the aim.
- To correct this error, move your legs softly back and forth while concentrating on getting your abdominal fully contracted.
Prevention While Performing Seated Knee Tucks
- Warm up properly before performing sitting knee tucks.
- To avoid injury, keep your form correct for the whole exercise.
- If you feel any pain or discomfort, stop the workout and consult a trainer.
Summary
- A well-known exercise for improving core strength is the seated knee tuck, commonly known as a reverse crunch. With secondary activation of the obliques, hip flexors, and lower back, they mainly target the abdominals. Sitting on the floor, you must use your core to raise your legs toward your chest and then stretch them back out without contacting the floor.
- Improved posture, stronger core muscles, and more defined abs are among the advantages. Hunching the back, rushing the movement, and performing incomplete reps are frequent mistakes. Incorporating resistance bands, weights, incline benches, or leg crunches are some variations.
- Always keep the right form, warm up before doing anything, and stop if something hurts.
FAQ’s
The primary muscles involved in knee tucks are the hip flexors, oblique muscles (side abs), transverse abdominis (lower abs), and rectus abdominis (upper abs). Secondary muscles, including the rectus femoris (quads), hip adductors, and spinal erectors, are also worked.
Most of these muscles are partially or completely activated when doing a knee tuck. Additionally, you’re engaging your leg muscles, such as your quadriceps and hamstrings, as well as the transverse abdominis.
An excellent workout for enhancing core and abdominal strength is the seated knee tuck. Aside from the obvious cosmetic advantages, a strong core may also help prevent back injuries and greatly enhance posture.
References:
- Aliens, A. (2020b, November 25). Seated Knee Tucks: A complete guide | How to build core strength! Anabolic Aliens. https://anabolicaliens.com/blogs/the-signal/seated-knee-tucks?srsltid=AfmBOopLT2tpP2YgtvtUxaSG73b-zIvSrfL888-SBxIGkMT0GfLeJF2E
- Seated knee tucks – Grinder gym. (n.d.-b). https://grindergym.com/seated-knee-tucks/
