Ab Tuck

Muscles worked

Setup

1. Position yourself between the dip bars and grip the handles firmly with palms facing inward.
2. Press down through your palms to lift your body, locking your elbows and depressing your shoulder blades away from your ears.
3. Engage your core and let your legs hang straight down with your feet together and toes pointed.

How to do it

1. Exhale as you pull your knees toward your chest by rounding your lower back and contracting your abdominals.
2. Hold the peak contraction for one second, ensuring your knees are pulled as high as possible toward your chin.
3. Inhale as you slowly lower your legs back to the starting position with a controlled 2-second tempo.
4. Stop the movement before your legs swing behind your torso to maintain constant tension.

Form checklist

• Keep your shoulders pushed down; do not let your head sink into your shoulders.
• Avoid using momentum or swinging your legs to lift the weight.
• Ensure your lower back rounds slightly at the top to fully engage the rectus abdominis.
• Keep your gaze forward to maintain a neutral neck position.

Pro tips

• Focus on 'curling' your pelvis toward your belly button rather than just lifting your knees to shift the load from the hip flexors to the abs.
• Maintain a 'hollow body' tension at the bottom of the rep to prevent the lower back from arching.

Make it harder

• Perform the movement with straight legs (Hanging Leg Raise style) to increase the lever arm and difficulty.
• Add a 3-second pause at the top of each rep to maximize time under tension.

Frequently asked

What muscles does the ab tuck work?

The ab tuck primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the ab tuck?

The ab tuck requires no equipment — just your body weight.

Is the ab tuck good for beginners?

The ab tuck is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals