Lower Ab Hip Tuck off Flat Bench
Isolates the lower abdominals with a controlled hip-tuck movement off a flat bench.
Core & AbsIntermediateStrengthFlexion
At a glance
| Muscles worked | Primary: lower abs. Secondary: hip flexors, core |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Flexion |
| Sets & reps | 3 sets × 10-15 reps |
| Estimated calories burned | ~24 kcal |
How to do it
- Lie on a flat bench and grip the edges for support if needed.
- Lift the legs and tuck the hips upward by curling the pelvis.
- Squeeze the lower abs at the top.
- Lower with control without letting the feet touch the floor if possible.
- Repeat for desired reps.
Equipment
- Bench
Coaching tips
Benefits
Isolates the lower abdominals with a controlled hip-tuck movement off a flat bench.
Common mistakes
Avoid using momentum or arching the lower back.
Make it harder
Slow the tempo or add a pause at the top.
Make it easier
Bend the knees more or reduce the range.
Breathing
Exhale as you tuck, inhale as you lower.
Build a workout with this exercise
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