Quick Answer
Seated Knee Tuck is a beginner strength exercise that targets your abdominals and hip flexors. It uses only your bodyweight. Sit bench edge, grip sides.
Video Tutorial
How to Perform the Seated Knee Tuck
- 1
Sit bench edge, grip sides.
- 2
Legs extended front, slightly below parallel.
- 3
Lean torso back ~45 deg.
- 4
Exhale, draw knees to chest, bring torso forward.
- 5
Squeeze abs.
- 6
Inhale, return slowly.
- 7
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.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Seated Knee Tuck isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Hip Knee Raise
Abdominals, Hip Flexors • Parallel Bars
Knee Tuck
Abdominals • Exercise Ball
Alternating Hanging Knee Raise
Abdominals, Hip Flexors • Body Only
Hanging Knee Raise
Abdominals • Pull Up Bar
Seated Pike Compression Lift
Abdominals, Hip Flexors • Other
Hanging Pike Leg Raise Negative
Abdominals • Pull Up Bar
Frequently Asked Questions
What muscles does the Seated Knee Tuck work?
The Seated Knee Tuck primarily works your abdominals and hip flexors. Secondary muscles include the obliques and core.
What equipment do I need for the Seated Knee Tuck?
The Seated Knee Tuck needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Seated Knee Tuck suitable for beginners?
Yes. The Seated Knee Tuck is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Seated 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 Seated Knee Tuck every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals and hip flexors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.