Elevated Knee Tuck V Tuck

Muscles worked

Setup

1. Sit on the floor or the edge of a bench with your knees bent and feet lifted slightly off the ground.
2. Place your hands on the floor just behind your hips for balance, keeping your elbows slightly bent.
3. Lean your torso back to a 45-degree angle to engage your core and find your balance on your sit bones.

How to do it

1. Exhale and pull your knees toward your chest while simultaneously crunching your upper body forward for the Knee Tuck.
2. Inhale as you extend your legs straight out in front of you and lean back, keeping your feet hovering just above the floor.
3. Exhale again and lift your straight legs and torso toward each other to form a 'V' shape for the V Tuck.
4. Continue alternating between one knee tuck and one V tuck at a controlled, rhythmic tempo.

Form checklist

• Keep your chest lifted and avoid rounding your upper back or shoulders.
• Ensure your feet never touch the ground until the set is complete to maintain constant tension.
• Maintain a neutral neck by looking slightly ahead, not down at your lap.
• Focus on the 'hinge' at the hips rather than just swinging your legs.

Pro tips

• Initiate the movement by tilting your pelvis toward your belly button to ensure the abs are doing the work, not just the hip flexors.
• Squeeze your quadriceps during the V-tuck phase to help stabilize the legs and increase the intensity of the lower abdominal contraction.

Make it harder

• Remove your hands from the floor and extend them straight out to your sides or overhead to remove the balance assist.
• Slow down the eccentric (lowering) phase to a 3-second count to significantly increase time under tension.

Frequently asked

What muscles does the elevated knee tuck v tuck work?

The elevated knee tuck v tuck primarily targets the abs and obliques, and also works the glutes as secondary muscles.

What equipment do you need for the elevated knee tuck v tuck?

The elevated knee tuck v tuck requires no equipment — just your body weight.

Is the elevated knee tuck v tuck good for beginners?

The elevated knee tuck v tuck is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals