Seated Knee Tucks
Seated knee tucks are a bodyweight exercise targeting the abdominal muscles from a bench-seated position. Drawing the knees to the chest while keeping the feet elevated challenges the lower abs and hip flexors.
How to do it
- Sit on the edge of a bench with your hands gripping the sides for support and legs extended in front of you.
- Lean back slightly and lift your feet off the floor.
- Bring your knees toward your chest by contracting your abs.
- Pause at the top, then extend your legs back out without letting your feet touch the floor.
- Repeat for the desired number of repetitions.
Form cues
- Sit tall on the bench edge and grip the sides firmly for support.
- Lean your torso back slightly while keeping your spine straight and chest open.
- Draw your knees toward your chest smoothly using your abdominal muscles.
- Pause briefly at the top squeeze, then extend your legs back out slowly.
Breathing: Exhale as you draw your knees in toward your chest, and inhale as you extend your legs back out.
Common mistakes
- Rounding the lower back, which puts unnecessary stress on the spine instead of working the abs.
- Relying on momentum to swing the legs, which reduces the work done by the abdominal muscles.
- Resting the feet completely on the floor between reps, which relieves tension from the core too early.
Muscles worked
Primary: abs. Secondary: hip flexors, obliques.
Suggested sets & reps
Get fitter
3 sets × 10 reps, rest 45–60 seconds
Lose weight
3 sets × 12–15 reps, rest 45 seconds
Build muscle
3 sets × 10–12 reps, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel lower back discomfort during the movement, ease off or choose a gentler option like seated knee-to-chest crunches.
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 feel this exercise in my hip flexors instead of my abs?
That is very common for beginners. Focus on tucking your pelvis slightly and curling your chest toward your knees rather than just lifting your legs.
Do I need a special bench to do seated knee tucks?
No, any stable flat bench, sturdy chair, or the edge of a firm bed will work just fine as long as you can sit securely and grip the edges.
How many times a week should I do seated knee tucks?
You can safely include core exercises like this 2 to 3 times per week, making sure to give your body at least a day of rest in between.