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Suspension Knee Tuck Row

Step by step instructions, muscle activation and variants for the Suspension Knee Tuck Row.

MediumMiddle back

About this exercise

The Suspension Knee Tuck Row is a compound bodyweight exercise performed with suspension straps that combines a horizontal row with a simultaneous knee tuck. It challenges your back, biceps, and core while requiring significant coordination and anti-rotation stability.

How to Perform

  • Adjust the suspension straps to hip height and grip both handles with an overhand grip
  • Walk your feet forward and lean back until your body is at roughly a 45-degree angle with arms fully extended
  • Brace your core and keep your body rigid as your starting position
  • Simultaneously pull your chest toward the handles while drawing both knees up toward your chest
  • Pause briefly at the top with your knees tucked and your elbows pulled behind you
  • Slowly extend your legs back and lower yourself with control to the starting position
  • Keep your hips level throughout — avoid letting them sag or twist

Muscle Activation

Primary
Middle back
Secondary
BicepsAbsCore

About the Suspension Knee Tuck Row

The Suspension Knee Tuck Row 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.

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