Video
Instructions
- Sit on a mat with your hands placed slightly behind you for support.
- Lean your torso back slightly while keeping your chest lifted.
- Bend your knees and bring them toward your chest in a controlled motion.
- Extend your legs back out without touching the floor.
- Repeat for the desired number of reps.
Technical tips
- Keep your core engaged throughout the movement.
- Do not round your lower back; maintain a neutral spine.
- Avoid using momentum; move slowly and with control.
Breathing tips
- Exhale as you tuck your knees toward your chest.
- Inhale as you extend your legs back out.
Restrizioni mediche
- Avoid if you have lower back injuries.
- Not recommended for people with hip flexor strain.
- Consult a doctor if you experience abdominal hernia.
Descrizione
Seated Knee Tucks are a beginner-friendly core exercise designed to strengthen the abdominal muscles while also engaging the hip flexors, lower back, and stabilizing muscles. This bodyweight movement requires only a yoga mat and can be performed anywhere, making it a practical addition to home workouts or gym routines. By leaning back slightly and pulling the knees toward the chest, the exercise creates tension in the abs and challenges balance, stability, and control. Unlike traditional sit-ups, Seated Knee Tucks focus more on the lower abs and hip flexors, making them effective for building core definition and enhancing overall trunk stability. This exercise is particularly useful for improving functional strength, as it trains the body to stabilize during leg and torso movements. It also helps build endurance in the abdominal wall, which can contribute to better posture, reduced lower back discomfort, and improved performance in other athletic movements. Since the exercise can be progressed by adding resistance, holding weights, or performing on unstable surfaces, it offers scalability for different fitness levels. Seated Knee Tucks are often incorporated in Pilates, calisthenics, and general fitness training due to their effectiveness in strengthening the core without requiring specialized equipment.
What muscles do Seated Knee Tucks work?
Seated Knee Tucks primarily target the abs, especially the lower abdominals, while also engaging the hip flexors, quadriceps, glutes, and lower back for stability.
What are the benefits of doing Seated Knee Tucks?
The main benefits include strengthening the core, improving stability, enhancing lower ab definition, and increasing control of hip flexors. They also support better posture and athletic performance.
What is the most common mistake in Seated Knee Tucks?
The most common mistake is rounding the lower back and relying on momentum instead of controlled core engagement. This reduces effectiveness and may strain the spine.
Are Seated Knee Tucks safe for the lower back?
Yes, they are safe when performed with proper form and a neutral spine. However, people with existing lower back pain should start slowly or consult a professional before including them.
How do Seated Knee Tucks compare to V-Ups?
Seated Knee Tucks are more beginner-friendly and place less stress on the lower back, while V-Ups are more advanced and demand greater core strength and flexibility.