Knee Tuck Hold with Dumbbell Press
Isometric knee-tuck hold combined with a dumbbell press for core stability and upper-body strength.
Core & AbsIntermediateStrengthCompound
At a glance
| Muscles worked | Primary: abs & shoulders. Secondary: hip flexors, triceps, core |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Compound |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~28 kcal |
How to do it
- Sit or lie in a position that allows a knee-tuck hold while holding dumbbells.
- Maintain the tuck and press the dumbbells overhead or forward.
- Keep the core tightly braced.
- Lower the weights with control.
- Complete 4 sets of 10-12 reps.
Equipment
- Dumbbells
Coaching tips
Benefits
Isometric knee-tuck hold combined with a dumbbell press for core stability and upper-body strength.
Common mistakes
Avoid losing the tuck position or arching the lower back.
Make it harder
Increase dumbbell weight or hold time.
Make it easier
Perform the tuck and press separately.
Breathing
Breathe steadily during the hold; exhale on the press.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 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.