Knee Tuck Squat
The knee tuck squat combines a standard bodyweight squat with an alternating knee tuck at the top of each repetition. The knee drive engages the hip flexors and abs at the peak while the squat builds lower body strength, creating a combined leg and core exercise.
How to do it
- Stand with your feet shoulder-width apart.
- Lower into a squat and drive back up to standing.
- At the top of the movement, drive one knee upward toward your chest.
- Lower the leg and immediately descend into the next squat.
- Alternate the knee tuck each repetition for the desired count.
Form cues
- Keep your chest tall as you lower into the squat.
- Drive your weight evenly through your entire foot.
- Exhale sharply as you pull your knee up to your chest.
- Balance on the standing leg before starting the next rep.
Breathing: Inhale as you lower into the squat, and exhale firmly as you stand up and drive your knee upward.
Common mistakes
- Rounding your lower back during the squat, which places unnecessary stress on the spine.
- Rushing the transition, which leads to losing your balance when lifting the knee.
- Dropping your chest forward, making it harder to engage your quads and core effectively.
Muscles worked
Primary: quads. Secondary: glutes, hip flexors, abs.
Suggested sets & reps
Get fitter
3 sets of 10 to 12 reps, focusing on smooth balance and transition, resting 60 seconds.
Lose weight
3 to 4 sets of 12 to 15 reps, resting 45 seconds between sets.
Build muscle
3 sets of 8 to 12 reps, focusing on a controlled descent and resting 60 seconds between sets.
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp knee or lower back discomfort, ease off or choose a simpler squat variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I lose my balance on the knee tuck?
Slow down the movement and focus on a non-moving point on the floor a few feet in front of you for stability.
Can I do this exercise if I am a total beginner?
Yes, but if balance is challenging at first, try mastering a standard bodyweight squat before adding the knee tuck.
How many times a week can I practice this?
2 to 3 times per week is plenty to build coordination and lower body strength without overworking your joints.