Forward and Backward Dip Knee Tucks
Dynamic knee tucks in dip position
Core & AbsIntermediateStrengthTuck
At a glance
| Muscles worked | Primary: Core and hip flexors |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Tuck |
| Sets & reps | 3 sets × 10-15 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Support on dip bars
- Step 2: Tuck knees forward toward chest
- Step 3: Extend legs back
- Step 4: Repeat forward and backward
- Step 5: Maintain control
Equipment
- Dip bars optional
Coaching tips
Benefits
Dynamic knee tucks in dip position
Common mistakes
Swinging body
Make it harder
Slower tempo
Make it easier
Hanging knee raise
Breathing
Exhale tucking, inhale extending
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