Leg Tuck Exercise

Look no further than leg tucks to help tone, define and strengthen your midsection. Also called knee tucks and leg raises, this is an effective exercise that primarily targets your rectus abdominis, or simply your abs, and your hip flexors. There's a number of tuck variations to choose from, some more challenging than others and by mixing them up between sessions, you'll keep your workouts fresh.

  1. Sit and Tuck

    • Focus on your lower and upper abs with seated tucks. Sit at one end of a flat workout bench and hang onto the side edges of the bench, near your hips, for support. While keeping your knees slightly bent, your legs together and your feet off the floor, lean back until you're at a 45-degree angle to the bench. This is the starting position. Contract your abs and draw your knees and chest up together in one motion. At the top of the tuck, your knees should almost touch your chest. Pause, extend your legs and lower your torso back to the starting position and repeat. Perform two sets of 10 to 12 tucks. For an added challenge, wear ankle weights.

    Hang In There

    • To perform hanging knee tucks, stand below a chin-up bar. reach up and grab it with an overhand grip. Slide your hands until they are slightly wider than shoulder-width apart. Lift your feet off the floor, contract your abs, bend your hips and knees, and pull your knees toward your chest as far as you can. Pause for a count of two, extend your legs downward and before your feet touch the floor, perform another tuck. Perform one or two sets of five tucks.

    Plyo Jump Tucks

    • Plyometric leg tucks are for more advanced exercisers. In addition to engaging your core muscles, this exercise is designed to build explosive power in your lower body. Start by standing tall with your arms by your side. Bend your hips and knees, lower your body slightly and move your arms behind your body to prepare for a jump. Push through your feet when you jump, and tuck your knees toward your chest before briefly grabbing your knees with your hands. Land on the balls of your feet, lower into a shallow squat and immediately jump and tuck again. Perform one to three sets of five to 10 reps, with a full recovery between sets.

    Rolling Tucks

    • Requiring a fair amount of upper-body strength, performing knee tucks on an exercise ball is another advanced variation. Start in the basic pushup position with your legs extended behind you. Have your shins resting on the top of the ball and your body straight from your head to your heels. Slowly draw your knees toward your chest as the ball rolls toward your hands. Stop when your thighs are perpendicular to the floor. Extend your legs, return to the starting position and repeat. Perform two sets of 10 reps with a two-minute rest between sets.

    Good to Know Tips

    • A warm-up is crucial prior to any type of workout. It gets your blood flowing, prepares your muscles for exercise and helps prevent injury. Spend 10 minutes performing activities such as jogging, jumping rope or brisk walking. Before doing plyometric exercises, coach Brian Mac recommends dynamic warm-up exercises that focus on the joints you plan to use in your routine. Exercises such as walking knee tucks and forward and backward lunges will sufficiently warm up your hips and knees before performing plyo tucks. If knee tucks are new to you, get the OK from your health-care provider before starting your workouts.