ExerciseGIF

Exercises / Knee tuck

Knee tuck GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • AbsMusculus rectus abdominis
  • Hip flexorsMusculus iliopsoas
  • ObliquesMusculus obliquus externus abdominis
  • QuadricepsMusculus quadriceps femoris
Equipment
No equipment
Level
intermediate
Loop
One repetition, 3.57 seconds

Get this animation

Part of the Core pack: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the Core pack, $49Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/knee-tuck \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a knee tuck

  1. Lie flat on your back on a mat with arms at your sides and legs extended straight
  2. Keep your core engaged and press your lower back into the floor
  3. Simultaneously lift your knees toward your chest while crunching your upper body forward
  4. Squeeze your abdominals at the top when knees meet chest
  5. Lower your upper body and legs back to starting position with slow, controlled movement
  6. Maintain constant tension in your core throughout the entire range of motion

Form tips

  • Keep movements slow and controlled to maximize muscle engagement and prevent momentum
  • Focus on exhaling as you crunch up and inhaling as you lower down
  • Avoid pulling on your neck or using your arms to generate momentum
  • Keep your lower back pressed against the floor throughout the exercise to protect your spine
  • Start with shorter ranges of motion if you're a beginner and gradually increase as strength improves

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