Smart Workout Diary

Seated Leg Tuck

The seated leg tuck is a bodyweight abdominal exercise performed while sitting and drawing the knees toward the chest. It primarily trains the rectus abdominis and hip flexors while requiring control through the lower abdominals. It can support core strength and controlled trunk-and-hip flexion.

Demonstration

Seated Leg Tuck — demonstration 1
Seated Leg Tuck — demonstration 2

Instructions

  1. Set up: Sit on the floor with your knees bent, feet together on the floor, and your hands placed slightly behind your hips for support.
  2. Brace: Lean your torso back slightly, keep your chest lifted, and tighten your abdominal muscles without rounding your shoulders.
  3. Tuck: Exhale as you lift your feet and draw your bent knees toward your chest while bringing your torso slightly toward them.
  4. Return: Inhale and slowly extend your legs forward while leaning back slightly, stopping before your feet touch the floor if you can maintain control.
  5. Repeat: Move smoothly for the planned repetitions. Keep the movement pain-free and stop if you feel discomfort in your lower back or hips.
Muscle Group
Abs
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the lower back controlled: Avoid collapsing or forcefully arching your lower back as the legs extend.
  2. Use a manageable range: Shorten the leg extension if your torso wobbles or you cannot keep the abdominals engaged.
  3. Do not swing: Move the knees and torso deliberately rather than using momentum.
  4. Breathe steadily: Exhale during the tuck and inhale on the controlled return.
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