Lying on Back Knee Tuck with Overhead Hold
Knee tuck performed while holding a weight overhead that increases core demand and shoulder stability.
Core & AbsIntermediateStrengthFlexion
At a glance
| Muscles worked | Primary: abs & hip flexors. Secondary: shoulders, core |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Flexion |
| Sets & reps | 4 sets × 10-15 reps |
| Estimated calories burned | ~24 kcal |
How to do it
- Lie on your back holding a light weight overhead with arms extended.
- Tuck the knees toward the chest while keeping the arms locked overhead.
- Squeeze the abs at the top.
- Extend the legs with control.
- Complete 4 sets of 10-15 reps.
Equipment
- Dumbbell or Water Bottle optional
Coaching tips
Benefits
Knee tuck performed while holding a weight overhead that increases core demand and shoulder stability.
Common mistakes
Avoid arching the lower back or letting the weight drift.
Make it harder
Increase the overhead load or slow the tempo.
Make it easier
Perform without the overhead hold.
Breathing
Exhale as you tuck, inhale as you extend.
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
Forearm Plank Leg Extension
Intermediate · 4 sets × 8-12 each sideBicycles
Intermediate · 3 sets × 10-12 repsCrow Pose to Handstand
Advanced · 5 sets × 3-5 repsL Sit Dumbbell Crunch to Overhead Press
Advanced · 3 sets × 8-10 repsKnee Tuck Hold with Dumbbell Press
Intermediate · 4 sets × 10-12 repsAb Crunch Back Hyperextnsion with Pulley
Beginner · 4 sets × 20 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.