Knee tuck: how to do it
In short
A slow move on your back where you draw your knees toward your chest and lower them again. Works: core and hips.
How to do it
- Lie on your back on a mat or folded towel on a non-slip floor. Get down to the floor slowly.
- Bend your knees and lift your feet so your knees are over your hips. Arms rest by your sides.
- Breathe out and draw your knees toward your chest, curling your hips a little off the mat.
- Breathe in and lower your hips and feet slowly.
- Do 8 slow reps, keeping your neck relaxed on the mat.
As you go
- Curl your hips just a little. It is a small move.
- Breathe out as you tuck, breathe in as you lower.
- Keep your neck and shoulders relaxed on the mat.
What it works
- Works
- core and hips
- Position
- On the floor
- Have nearby
- a mat
- Effort
- Moderate
An easier and a harder version
Easier
Keep your hips on the mat and draw only one knee in at a time.
Harder
Lower more slowly, about 4 seconds, and keep your feet off the floor between reps.
Take care
- Back: if your lower back aches, make the range smaller.
- Neck: let your head rest on the mat. Never pull on your head.
- Hips: stop short of any pinch at the front of the hip.
Where it is in the plans
In our calisthenics plan: 1 of 28 days, first on day 16, Slow squat.
The plan's note that day: On your back, draw your knees in, lower slowly.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 1 of 28 days: 16 | Day 16, week 3: Slow squat | 2 rounds: about 8 reps in a 60 s slot, 20 s rest |
| Calisthenics plan, round 2 | 2 of 28 days: 1 and 9 | Day 1, week 1: Off your knees | 2 rounds: about 8 reps in a 55 s slot, 15 s rest |
In the plan, this move plays as a looping video with a spoken cue.
Knee tuck: day 16 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan