Seated Leg Tuck
Muscles worked
Instructions
- 1Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.
- 2Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement.
- 3After a second pause, go back to the starting position as you inhale.
- 4Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Seated Leg Tuck
The seated leg tuck is an isolation exercise combining hip flexion and torso flexion to intensely engage the entire abdominal wall, especially the lower abs. Balancing on a bench with legs extended and torso leaning back, you bring the knees and torso together simultaneously, folding in on yourself. This partial V-up style movement requires solid balance control and constant abdominal contraction to hold the position without falling backward. It's a demanding exercise, often used by intermediate and advanced lifters looking to strengthen the connection between the lower and upper abs while also training core stability.
check_circleBenefits
- check_circleHeavily engages both the lower and upper abs
- check_circleBuilds balance and core control
- check_circleStrengthens coordination between hips and torso
- check_circleEffective foundational movement, no special equipment needed
lightbulbExecution tips
- lightbulbKeep your back straight and avoid over-rounding it
- lightbulbBrace your abs before you even start the movement
- lightbulbActively bring the torso toward the knees, not just the legs
- lightbulbControl the descent instead of falling backward
- lightbulbBreathe steadily throughout the movement
warningCommon mistakes
- warningFalling backward without control between reps
- warningMoving only the legs without engaging the torso
- warningExcessively rounding the back, straining the lower spine
- warningMoving too fast and losing balance on the bench
helpFrequently asked questions
Is this exercise suitable for beginners?expand_more
It requires some balance and abdominal strength; beginners can start with a reduced range of motion before going further.
Which muscles does it mainly work?expand_more
The seated leg tuck mainly targets the rectus abdominis, with the hip flexors involved to help stabilize the movement.
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