Armpit hanging knee tuck
Increases instability challenge to core and lower back
BackBeginnerStrengthIsometric
At a glance
| Muscles worked | Primary: erector spinae, glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Isometric |
| Sets & reps | 3 sets × 30-60s |
| Estimated calories burned | ~65 kcal |
How to do it
- Step 1: Scross arms and hang from a bar or smith machine
- Step 2: Engage core and keep body straight from head to heels.
- Step 3: Tuck knees towards chest and hold.
- Step 4: Squeeze glutes and lower back muscles.
- Step 5: Keep shoulders down and away from ears.
- Step 6: Breathe naturally and avoid holding breath.
- Step 7: Keep body stable and controlled.
Equipment
- Suspension Trainer optional
Coaching tips
Benefits
Increases instability challenge to core and lower back
Common mistakes
Letting body swing or hips sag
Make it harder
Increase hold time or add leg lift
Make it easier
Use support or reduce hold time
Breathing
Exhale on engagement, inhale on relaxation
Build a workout with this exercise
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