Sitting Knee Tuck On A Padded Stool

Muscles worked

Setup

1. Sit on the edge of a padded stool or bench with your legs extended and heels lightly touching the floor.
2. Grip the edges of the stool just behind your hips to provide a stable anchor.
3. Lean your torso back slightly to a 45-degree angle, engaging your core to maintain a straight spine.

How to do it

1. Exhale and pull your knees toward your chest by contracting your abdominals, bringing your torso slightly forward to meet them.
2. Inhale as you slowly extend your legs back to the starting position, keeping your feet hovering just above the floor.
3. Maintain a controlled tempo, focusing on a deep squeeze at the peak of the tuck.

Form checklist

• Avoid swinging your legs; use your core to drive the movement.
• Keep your shoulders down and away from your ears to avoid neck tension.
• Ensure your lower back doesn't arch excessively as you extend your legs.
• Keep your chin tucked slightly to maintain a neutral cervical spine.

Pro tips

• To maximize oblique engagement, perform a slight twist with your knees at the top of each rep.
• Focus on the 'hollow body' sensation by pulling your navel toward your spine throughout the entire range of motion.

Make it harder

• Remove your hands from the stool and hold them straight out in front of you to challenge your balance.
• Slow down the eccentric extension phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the sitting knee tuck on a padded stool work?

The sitting knee tuck on a padded stool primarily targets the abs and obliques, and also works the glutes as secondary muscles.

What equipment do you need for the sitting knee tuck on a padded stool?

The sitting knee tuck on a padded stool requires no equipment — just your body weight.

Is the sitting knee tuck on a padded stool good for beginners?

Yes. The sitting knee tuck on a padded stool is a beginner-friendly movement and a strong foundation to build on.

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• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals