Seated Leg Tuck 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Core
Required Equipment
Exercise Ball
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Seated Leg Tuck is a core-focused exercise that primarily targets the abdominal muscles while also engaging the hip flexors to assist with leg movement and stabilization. Performed while seated and leaning slightly back, the exercise challenges core control as the knees are drawn toward the chest and then extended away, requiring continuous abdominal tension to maintain balance and posture. Using an exercise ball increases instability, which further activates the core muscles and enhances coordination, control, and overall core strength.
How to Perform
Sit tall on the exercise ball with your weight centered, legs extended forward, heels lightly touching the floor, and core braced for balance.
Lean your torso slightly backward while keeping your chest lifted and spine neutral, avoiding excessive rounding of the lower back.
Draw your knees inward toward your torso in a controlled motion as your abs contract and your hips flex, maintaining stability on the ball.
Breathe out during the tuck phase and focus on pulling from the abdominal muscles rather than swinging the legs.
Pause briefly at the top with your knees close to your chest, tightening the abs and maintaining balance on the ball.
Inhale as you slowly extend your legs back to the starting position, keeping tension through the core and controlling the movement.
Continue for the desired number of repetitions while maintaining steady breathing, balance, and abdominal engagement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep constant tension in the abs throughout the entire set instead of relaxing at the bottom.
Move slowly and with control to prevent momentum from shifting the load away from the abs.
Focus on pulling the knees in using abdominal contraction rather than swinging the legs with the hip flexors.
Maintain a neutral spine and avoid collapsing or rounding excessively through the lower back.
Use the instability of the exercise ball to improve balance and core engagement, not speed.
Exhale forcefully during the tuck phase to increase abdominal activation.
Keep the shoulders relaxed and avoid shrugging or tensing the neck.
Adjust your torso lean slightly to increase or decrease difficulty while maintaining control.
How Not to Perform
Do not use momentum by swinging the legs or rocking the body to complete the movement.
Do not lean too far back, which increases lower-back strain and reduces abdominal focus.
Do not arch or excessively round the lower back during the tuck or extension phase.
Do not rush the repetitions or bounce at the bottom of the movement.
Do not hold your breath; avoid breath-holding that reduces core control and stability.
Do not pull with the hip flexors only while letting the abs relax.
Do not allow the shoulders to shrug or the neck to tense during the exercise.
Do not lose balance on the exercise ball by shifting weight unevenly or moving too fast.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
