Bent Over Between the Knee Tuck and Raise
Challenges the core in a bent-over position with a dynamic tuck and raise pattern.
Core & AbsIntermediateStrengthFlexion
At a glance
| Muscles worked | Primary: abs & core. Secondary: hip flexors |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Flexion |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~5 kcal |
| Equipment | None needed |
How to do it
- Hinge at the hips into a bent-over position.
- Tuck one or both knees toward the chest between the arms.
- Extend the leg(s) back or raise as prescribed.
- Keep the core braced and back relatively flat.
- Repeat for desired reps.
Coaching tips
Benefits
Challenges the core in a bent-over position with a dynamic tuck and raise pattern.
Common mistakes
Avoid rounding the spine excessively or using momentum.
Make it harder
Slow the movement or add a hold.
Make it easier
Reduce the range of the tuck.
Breathing
Exhale as you tuck, inhale as you raise.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore core & abs exercises
Behind Head Below Knees Around the World Plate
Intermediate · 3 sets × 8-10 each directionStanding Bodyweight Oblique Rotations
Beginner · 3 sets × 10-15 each sideToe Touches
Beginner · 3 sets × 10-12 repsSide Plank
Beginner · 3 sets × 20-30s each sideHip Tuck with Olympic Rings
Intermediate · 3 sets × 8-12 repsSide Plank Inner Thigh Knee Tuck
Intermediate · 3 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.