Abs
Seated Leg Tuck
The Seated Leg Tuck is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: lower abs 37%, hip flexors 23% and upper abs 20%.
How to do it
- Sit on a mat or the end of a flat bench and lean back slightly, hands on the floor or bench behind you.
- Lift your feet and extend the legs out in front, body forming a shallow V.
- Pull the knees in toward your chest while bringing the chest toward the knees.
- Pause when the knees are close to the chest.
- Extend the legs back out and lean back again without letting the feet touch down.
Tips
- Keep the chest up and the back long, not rounded over.
- Breathe out as the knees come in.
Common mistakes
- Leaning back so far that the arms do the work.
- Letting the feet touch the floor between reps.
- Rushing the reps with a rocking motion.
Muscles worked by the Seated Leg Tuck
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
On the floor or a bench there is no hang. Bent knees shorten the lever. Lifting straight legs is hip flexion, so iliopsoas leads together with the lower abs, which tilt the pelvis back and hold it; hanging adds grip and lats.
Seated Leg Tuck alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Seated Leg Tuck work?
Mainly the lower abs. The hip flexors, upper abs and obliques assist.
Is the Seated Leg Tuck good for beginners?
Yes. The Seated Leg Tuck is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Seated Leg Tuck?
For example the Hanging Knee Raise, Captain's Chair Knee Raise and Ab Coaster. They train mostly the same muscles, some with different equipment.
How do you make the Seated Leg Tuck harder?
Add weight or reps, or move on to the Captain's Chair Leg Raise and Stability Ball Pike.
Sources
- Escamilla et al. 2006, Phys Ther 86(5):656-671 (hanging knee-up, reverse crunch)
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