Videos
Instructions
- Secure your feet into the TRX straps with toes pointing down.
- Begin in a push-up position with hands under shoulders and core engaged.
- Draw your knees toward your chest by flexing your hips and abs.
- Pause briefly at the top of the movement.
- Extend your legs back to the starting plank position with control.
Technical Tips
- Keep your core braced to avoid sagging hips.
- Move in a slow and controlled manner to maintain balance.
- Align your head, spine, and hips throughout the movement.
Breathing Tips
- Exhale as you tuck your knees toward the chest.
- Inhale as you return to the starting plank position.
Medical restrictions
- Lower back injuries
- Shoulder instability
- Wrist pain or carpal tunnel syndrome
The TRX Knee Tuck is a core-centric bodyweight exercise performed using suspension straps, designed to develop abdominal strength, hip mobility, and overall stability. By drawing the knees toward the chest while maintaining a suspended plank position, this movement challenges the abs dynamically while reinforcing shoulder and spinal alignment. The instability created by the TRX straps increases muscular engagement and control, making it highly effective for strengthening the midsection. This exercise is commonly integrated into functional training programs, athletic conditioning, and core development routines. It offers a scalable challenge for intermediate to advanced users looking to improve core endurance, balance, and coordination. The TRX Knee Tuck is especially useful in home or gym settings where space and equipment may be limited, providing a comprehensive movement with minimal tools.
What muscles does the TRX Knee Tuck work?
The TRX Knee Tuck primarily targets the abs while also engaging the hip flexors, quadriceps, glutes, and stabilizing shoulder muscles for full core activation.
Is the TRX Knee Tuck good for beginners?
The TRX Knee Tuck is best suited for intermediate users due to its balance and core control demands, though beginners can progress from easier core movements first.
How many TRX Knee Tucks should I do?
For general fitness, perform 2–3 sets of 10–15 controlled reps, focusing on form and core engagement rather than speed.
Can I do TRX Knee Tucks to reduce belly fat?
While TRX Knee Tucks strengthen abdominal muscles, reducing belly fat requires a combination of cardio, strength training, and proper nutrition.
What is the difference between a TRX Knee Tuck and a TRX Pike?
The TRX Knee Tuck involves bending the knees toward the chest, while the TRX Pike keeps the legs straight and lifts the hips, placing more emphasis on the upper abs and shoulders.