Hanging Tuck

A fundamental hanging core exercise where the knees are drawn up toward the chest with the hips bent at approximately 90 degrees, serving as an excellent progression toward more advanced holds.

Instructions

1. Hang from a pull-up bar with both arms fully extended at arm’s length.
2. Bend your hips and knees, bringing your knees toward your chest in a tucked position.
3. Hold this tucked position with your knees bent at approximately 90 degrees and your thighs parallel to the ground.
4. Maintain engagement in your core and hip flexors throughout the hold.
5. Keep your grip firm on the bar and your shoulders stable.
6. Hold for the desired duration, then lower your legs and rest.

Tips

• Focus on maintaining the position rather than moving dynamically
• Keep your core engaged to prevent excessive swinging
• Maintain consistent shoulder tension to support the hold
• Build duration gradually—start with shorter holds and increase over time
• Use this as a foundational position before progressing to more advanced holds