Description:
Seated knee tucks are a core exercise that targets the abdominals, hip flexors, and lower back. This exercise involves pulling the knees towards the chest while seated, providing a great workout for the entire core.
Benefits:
Seated knee tucks help to improve core strength, enhance hip flexor flexibility, and build overall core endurance. They are versatile exercises that can be performed anywhere, making them a great addition to any workout routine.
Profile:
| Equipment: | None (Optional: Mat) |
| Type: | Bodyweight |
| Tempo: | Controlled |
| Level: | Beginner |
Muscles:
Primary Muscles
- Abdominals
- Hip Flexors
Secondary Muscles
- Obliques
- Lower Back
- Core
- Legs
- Arms (for stabilization)
Classification:
| Utility: | Basic |
| Mechanics: | Compound |
| Force: | Pull |
Instructions:
- Step 1: Sit on the ground with your knees bent and feet flat on the floor. Place your hands slightly behind you for support, keeping your back straight.
- Step 2: Lean back slightly while keeping your back straight and lift your feet off the ground.
- Step 3: Pull your knees towards your chest, engaging your core muscles.
- Step 4: Extend your legs back out to the starting position without letting them touch the ground.
- Repeat the movement for the desired repetitions, maintaining control and engagement in your core throughout the exercise.
Common Mistakes:
- Excessive rounding of the lower back
- Using momentum to lift the knees
- Not engaging the core muscles
- To avoid these mistakes, keep your core engaged, maintain a controlled motion, and ensure your back stays straight throughout the exercise.
Variations:
- Weighted Seated Knee Tucks
- Seated Knee Tucks with a Twist
- Seated Knee Tucks on an Incline Bench
- Seated Knee Tucks with Resistance Bands
Links to each will be provided as they are added to the website.
Safety Tips:
- Always perform a proper warm-up before doing seated knee tucks.
- Maintain proper form throughout the movement to prevent injury.
- If you have any pain or discomfort, stop the exercise and speak with a trainer.
Additional Information:
Seated knee tucks are a versatile and effective way to build core strength and improve overall fitness. They can be performed anywhere, making them a convenient option for at-home or on-the-go workouts.
EXERCISES
