Elevated Pushup with Knee Tuck and Hold
Combines an elevated push-up with a knee tuck and hold for high core and upper-body demand.
Core & AbsAdvancedStrengthCompound
At a glance
| Muscles worked | Primary: core & chest. Secondary: shoulders, hip flexors |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Advanced |
| Type | Strength · Compound |
| Sets & reps | 3 sets × 6-10 reps |
| Estimated calories burned | ~6 kcal |
How to do it
- Place hands on an elevated surface in a push-up position.
- Perform a push-up, then tuck one or both knees toward the chest.
- Hold the tucked position briefly.
- Extend the legs and repeat.
- Keep the core tightly braced throughout.
Equipment
- Bench or Box
Coaching tips
Benefits
Combines an elevated push-up with a knee tuck and hold for high core and upper-body demand.
Common mistakes
Avoid letting the hips sag or losing the hold.
Make it harder
Increase hold time or elevate higher.
Make it easier
Perform the movements separately.
Breathing
Exhale as you press and tuck, breathe during the hold.
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
Side Plank Hip Raiser Off Stool
Intermediate · 3 sets × 8-12 each sideIncline Side Plank with Inner Knee Tuck Toe Touch
Advanced · 3 sets × 8-10 each sideThrough the Knee Ab Tuck
Intermediate · 4 sets × 20 repsForward and Backward Dip Knee Tucks
Intermediate · 3 sets × 10-15 repsStanding Knee Tuck with Overhead Resistance Band
Intermediate · 3 sets × 10-12 each sideMountain Climbers with Double Resistance Bands
Advanced · 4 sets × 30 repsGeneral 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.