How to Do a Seated Knee Tuck

How to Do a Seated Knee Tuck

We are searching data for your request:

Forums and discussions:
Manuals and reference books:
Data from registers:
Wait the end of the search in all databases.
Upon completion, a link will appear to access the found materials.

Target the top-lying abdominal muscle for a washboard effect.

Goodshoot/Goodshoot/Getty Images

If you've been trying for but have yet to achieve the six-pack stomach, your approach may be to blame. Along with eating a healthy diet and performing regular cardiovascular activity, the key to getting washboard abs is to incorporate a mix of exercises into your workout program that target your rectus abdominis, such as the seated knee tuck. The rectus abdominis is the top-lying abdominal muscle that extends from your mid-ribs to the pelvis. Include the knee tuck in your regimen two to three times per week and pretty soon fab abs will be yours.


Warm up with 10 minutes of moderately paced cardiovascular activity before performing any abdominal-strengthening exercises. The cardio helps the blood and oxygen move through your body, preparing it for exercise. Consider fitness walking, jogging or using the elliptical trainer.


Sit approximately 12 inches from the edge of a flat workout bench with your knees bent and feet flat on the floor. Place your hands on the bench next to each hip for stability. Pull your abdominal muscles in toward your spine as you flatten your lower back. Stick your chest out slightly, push the shoulder blades down and elongate your back to keep it straight throughout the exercise.


Lift your knees toward your chest, raising your feet off the floor, as you keep your torso upright. This is the starting position. Keep your knees and feet pressed together for the duration of the knee tuck.


Engage your abs and extend your legs straight and forward as you lower your torso toward the bench. Stop lowering when your shoulder blades are just above the surface of the bench. Keep a soft bend in your knees while your legs are extended.


Bring your knees and torso back together, in one motion, as you return to the starting position. Use your abdominal muscles to initiate the move rather than relying on momentum. Complete 10 to 15 repetitions.


Stretch your muscles to help them release and recover with a standing backbend. Stand tall with your feet slightly separated for stability. Tuck your tailbone slightly, lift your chest and press the shoulder blades down your back. Position your palms on your lower back. Push your hips forward as your chest lifts toward the ceiling and your lower and middle back arch, causing your shoulders and head to move backward. Hold the stretch for three to five breaths.

Things Needed

  • Flat workout bench


  • Increase the challenge of the knee tuck by holding a dumbbell between your feet or a weight plate on your chest. Make sure the resistance level allows you to perform between eight and 15 reps with proper form.


  • Avoid rushing through the seated knee tuck, which can compromise your form and may possibly cause injuries. Move slowly and consistently through the repetitions.
  • Consult with a physician before starting a new abdominal or fitness program. Let your doctor know if you have any injuries in your lower back, which may prevent you from performing the knee tuck safely.