Lying Chin Tucks

Muscles worked

Setup

1. Lie flat on your back on a firm surface with your knees bent and feet flat on the floor.
2. Place your arms by your sides and ensure your shoulders are relaxed and down away from your ears.
3. Look straight up at the ceiling, keeping your head in a neutral position.

How to do it

1. Gently tuck your chin toward your throat as if making a 'double chin' without lifting your head off the floor.
2. Exhale as you perform the tuck, feeling the back of your neck lengthen and the front muscles engage.
3. Hold the contraction for 2-3 seconds while maintaining a steady breathing pattern.
4. Inhale as you slowly release the tension and return your head to the neutral starting position.

Form checklist

• Keep the back of your head in contact with the floor throughout the movement.
• Avoid tensing your jaw or clenching your teeth.
• Ensure your shoulders remain flat and do not round forward or shrug.
• Focus on a small, controlled nodding motion rather than a large movement.

Pro tips

• Imagine there is a pivot point running through your ears; rotate your skull around that axis to engage the deep flexors.
• Minimize the use of the large sternocleidomastoid (SCM) muscles on the sides of the neck by keeping the movement subtle.

Make it harder

• Once the chin is tucked, lift your head only one inch off the floor and hold for 5-10 seconds.
• Perform the tuck while lying on a foam roller placed vertically along your spine to challenge stability.

Frequently asked

What muscles does the lying chin tucks work?

The lying chin tucks primarily targets the erector spinae, and also works the abs and obliques as secondary muscles.

What equipment do you need for the lying chin tucks?

The lying chin tucks requires no equipment — just your body weight.

Is the lying chin tucks good for beginners?

Yes. The lying chin tucks is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Chin Tuck Against The WallBeginner · trapezius
• Lying Neck FlexionBeginner · abs and obliques
• Prone Cervical Extension Isometric HoldIntermediate · neck and trapezius
• Roll Neck Decompress Lying On FloorBeginner · trapezius