How to Do Seated Knee Tucks: Form, Benefits, and Tips

Master the seated knee tuck with our step-by-step guide. Learn proper form to strengthen your abs and hip flexors using only your bodyweight.

How to Perform

  1. Sit on the edge of a flat bench or on the floor with your knees bent and feet flat.
  2. Place your hands slightly behind your hips for support and lean your torso back to a 45-degree angle.
  3. Lift your feet off the ground and extend your legs forward while simultaneously leaning your upper body back further to maintain balance.
  4. Pull your knees back toward your chest while bringing your torso forward to meet them in a crunching motion.
  5. Exhale as you compress your midsection and pause for a moment at the peak of the contraction.
  6. Slowly extend your legs back to the starting position without letting your feet touch the floor.

Common Mistakes

  • Rounding the lower back excessively
  • Using momentum rather than controlled muscle contractions
  • Holding your breath during the compression phase
  • Letting the feet touch the ground between repetitions

Muscles Worked

Primary movers

  • Abs

Stabilizers

  • Hip Flexors
  • Obliques
  • Lower Back

Related Guides

Abs · Core