About this exercise
A bodyweight core exercise performed lying on your back where you alternate tucking each knee toward your chest in a controlled, rhythmic pattern to engage the abdominals, hip flexors, and core stabilizers.
Lying Alternate Knee Tuck
Step by step instructions, muscle activation and variants for the Lying Alternate Knee Tuck.
EasyAbsCore
How to Perform
- Lie flat on your back with legs extended and hands placed lightly under your lower back or at your sides for support
- Engage your core and lift both feet slightly off the floor
- Pull your right knee toward your chest while keeping your left leg extended and hovering
- Extend your right leg back and simultaneously pull your left knee toward your chest
- Continue alternating in a smooth, controlled motion without letting your feet touch the floor
- Keep your lower back pressed into the ground throughout the movement
Muscle Activation
Primary
AbsCore
Secondary
Glutes
About the Lying Alternate Knee Tuck
The Lying Alternate Knee Tuck is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
45 Degree Lean Back Alternate Knee Raise
Bodyweight · Easy
AbsObliquesQuadricepsCore
45-Degree Bicycle Twisting Crunch
Bodyweight · Medium
AbsCoreObliquesGlutesQuadriceps
90 Degree Crunch Heel Touch
Bodyweight · Easy
AbsCoreObliques
90/90 Switch
Bodyweight · Easy
AbsGlutesCoreObliquesInner thighsQuadricepsOuter thighs
