Seated Leg Tucks
A bodyweight core exercise done sitting on the edge of a bench, bringing your knees toward your chest. It is a simple way to train the lower abs without lying on the floor.
- Primary musclesCore
- Secondary musclesnone listed
- EquipmentBodyweight
- LevelBeginner · isolation
How to do the seated leg tucks
- Sit on the edge of a bench with your legs extended out in front of you.
- Hold onto the sides of the bench and lean your torso back to about a 45 degree angle.
- Bring your knees in toward your chest while your torso moves slightly closer to meet them.
- Pause briefly once your knees are drawn in close.
- Extend your legs back out to the starting position under control.
- Repeat for the rest of your set, breathing out as your knees come in.
Original library instructions (4 steps)
- Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.
- Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement.
- After a second pause, go back to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Letting your back round excessively to make the tuck easier; keep some tension through your core instead.
- Swinging the legs quickly instead of using the abs to control the movement.
- Gripping the bench so tightly that your shoulders shrug up; keep them relaxed and down.
- Only bringing the knees in a small amount; aim for a fuller range as your strength allows.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 10 to 12 reps, 45 to 60 seconds rest |
| Muscle | 3 sets of 15 to 20 reps, 30 to 45 seconds rest |
| Endurance | 2 to 3 sets of 20 to 25 reps, 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Choose a sturdy bench with enough clearance so your legs can extend fully without hitting the floor.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Are seated leg tucks good for beginners?
Yes. The bench supports your torso, which makes the movement more approachable than a hanging leg raise while still training the same muscles.
What muscles do seated leg tucks work?
They target the core, with most of the effort felt through the lower abs as the knees draw in toward the chest.
