ex_4V6I6U

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Waist · Body Weight

Bench Knee Tucks

intermediatestrengthMale & female model

Bench Knee Tucks is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors assisting. It needs only a bench. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Abdominals · rectus abdominis

Secondary muscles

Hip Flexors · iliopsoas

How to do Bench Knee Tucks

Sit on the edge of a bench with your hands placed beside your hips for support.
Lean back slightly and lift your feet off the floor with your legs extended straight out.
Pull your knees towards your chest, tucking them in while engaging your core.
Extend your legs back out to the starting position, maintaining control throughout the movement.

Form tips

Keep your core engaged throughout the exercise to maintain stability and proper form.
Avoid using momentum; focus on using your abdominal muscles to pull your knees in.
Breathe steadily, exhaling as you tuck your knees in and inhaling as you extend your legs out.

Bench Knee Tucks alternatives

Resistance Band Lying Bent Knee Raise

Abs · beginner

Bent Knee Lying Twist (On Stability Ball)

Abs · beginner

Standing Ab Wheel Rollout

Abs · intermediate

Dumbbell Suitcase Crunch

Abs · intermediate

More abs exercises

Plank Knee Tucks

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Flat Knee Raise

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Bent Knee Lying Twist

Abs · beginner

Decline Bench Full Sit Up

Abs · intermediate

Bench Decline Ab Sit-Ups

Abs · intermediate

45 Degree Bicycle Twist Knee to Elbow

Abs · intermediate

Bodyweight Knee Thrust

Abs · intermediate

Hanging Knee Raises

Abs · intermediate

Bench Knee Tucks FAQ

What muscles does Bench Knee Tucks work?

Bench Knee Tucks mainly works the abs in the waist (rectus abdominis). The hip flexors work as secondary muscles.

What equipment do you need for Bench Knee Tucks?

You need only a bench.

How many sets and reps of Bench Knee Tucks should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Bench Knee Tucks good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Bench Knee Tucks burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Bench Knee Tucks?

Other exercises for the abs include Resistance Band Lying Bent Knee Raise, Bent Knee Lying Twist (On Stability Ball), Standing Ab Wheel Rollout and Dumbbell Suitcase Crunch.

For developers

Use Bench Knee Tucks in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_4V6I6U" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_4V6I6U",
  "name": "Bench Knee Tucks",
  "model": "male",
  "counterpartId": "ex_MNMFLU",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_4V6I6U/mp4-720.mp4?…",
    "poster": "https://…/ex_4V6I6U/poster.jpg?…"
  }
}