Knee Tuck

A core exercise performed from a suspended or elevated position where you tuck your knees toward your chest against gravity.

Instructions

1. Hang from a pull-up bar or suspend yourself from rings with arms extended and body straight.
2. Keep your core engaged and slightly lean forward from the shoulders.
3. Bend at the hips and knees, bringing your knees up toward your chest.
4. Control the movement and raise your knees as high as possible, aiming for your chest or higher.
5. Pause briefly at the top with knees tucked.
6. Slowly lower your legs back to the starting position with control.
7. Avoid swinging your body; all movement should come from hip and knee flexion.
8. Repeat for the target number of repetitions.

Tips

• Keep your core tight throughout to prevent excessive swinging.
• Move slowly and deliberately rather than using momentum.
• For increased difficulty, raise knees higher or use a slower tempo.
• Beginners may start with bent knees and progress to straighter legs.
• Maintain a slight forward lean to keep tension on the core.
• Exhale as you tuck knees toward chest, inhale as you lower.