Quick Answer
Knee Tuck is a intermediate strength exercise that targets your abdominals. It uses a exercise ball. Start high plank position, hands under shoulders.
Video Tutorial
How to Perform the Knee Tuck
- 1
Start high plank position, hands under shoulders.
- 2
Place shins/tops of feet on stability ball.
- 3
Body straight head to heels.
- 4
Engage core. Exhale, pull knees towards chest, rolling ball forward.
- 5
Pause briefly.
- 6
Inhale, slowly extend legs, rolling ball back to start.
- 7
Keep hips stable. Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Knee Tuck isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Alternating Hanging Knee Raise
Abdominals, Hip Flexors • Body Only
Seated Knee Tuck
Abdominals, Hip Flexors • Body Only
Hip Knee Raise
Abdominals, Hip Flexors • Parallel Bars
Ring Ab Rollout
Abdominals • Rings
Kneeling Ab Wheel Rollout
Abdominals • Other
Pass Between Legs Figure 8
Abdominals, Core • Kettlebells
Frequently Asked Questions
What muscles does the Knee Tuck work?
The Knee Tuck primarily works your abdominals. Secondary muscles include the obliques and shoulders.
What equipment do I need for the Knee Tuck?
The Knee Tuck needs a exercise ball. You can perform it at home or at the gym as long as you have what's listed.
Is the Knee Tuck suitable for beginners?
The Knee Tuck is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Knee Tuck should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Knee Tuck every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals more frequently, alternate harder and easier variations and keep overall weekly volume moderate.