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Off Balance Knee Tucks off Bench

Strengthens the core, improving trunk stability and control during other movements.

Core & AbsBeginnerStrengthPush

At a glance

Muscles workedPrimary: core. Secondary: abs
Muscle groupCore & Abs
DifficultyBeginner
TypeStrength · Push
Sets & reps3 sets × 10-12 reps
Estimated calories burned~6 kcal

How to do it

  1. Step 1: Setup — Get into the starting position for Off Balance Knee Tucks off Bench.
  2. Step 2: Initiation — Engage your core and begin the movement with control.
  3. Step 3: Main movement — Complete the movement through its full range of motion.
  4. Step 4: End position — Reach the top/end of the movement with control.
  5. Step 5: Return — Slowly return to the starting position.
  6. Step 6: Breathing reminder — Exhale on exertion, inhale on return.
  7. Step 7: Safety note — Keep the movement controlled and stop if you feel sharp pain.

Equipment

Coaching tips

Benefits

Strengthens the core, improving trunk stability and control during other movements.

Common mistakes

Letting the hips sag or flaring the elbows out to the sides.

Make it harder

Add a pause at the bottom or increase reps before adding load.

Make it easier

Reduce reps or range of motion until form is consistent.

Breathing

Exhale on exertion, inhale on release.

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More core & abs exercises

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Plank with Alternating Arm Leg Lift for Speed

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Russian Twist on Flat Bench with Weight Plate

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Straight Arm Hip Tuck and Extension with 2 Benches

Advanced · 3 sets × 8-12 reps

L Sit Water Bottle Single Arm Russian Twist

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General 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.