Lying Chin Tuck Raise

Muscles worked

Setup

1. Lie flat on your back on an exercise mat with your knees bent and feet flat on the floor.
2. Place your arms straight by your sides with your palms facing down for stability.
3. Ensure your spine is neutral and your head is resting comfortably on the floor.

How to do it

1. Initiate the movement by gently tucking your chin toward your throat as if creating a 'double chin'.
2. While maintaining the tuck, lift your head just 1-2 inches off the floor, exhaling as you contract your neck and upper core.
3. Hold the lifted position for 2 seconds, focusing on the tension in the front of the neck.
4. Slowly lower your head back to the floor while inhaling, maintaining the chin tuck until your head touches the mat.

Form checklist

• Keep your shoulders and upper back glued to the floor; only the head should move.
• Maintain the chin tuck throughout the entire range of motion.
• Avoid jutting the chin forward or leading the movement with your jaw.
• Keep your jaw relaxed and teeth slightly apart to avoid unnecessary tension.

Pro tips

• Imagine there is a small grape under your chin that you must hold in place without crushing it throughout the set.
• Focus on the 'deep' muscles in the front of the throat rather than the large superficial muscles on the sides of the neck.

Make it harder

• Increase the isometric hold at the top of the movement to 5-10 seconds per rep.
• Perform the exercise with your head hanging slightly off the edge of a weight bench to increase the range of motion and gravitational resistance.

Frequently asked

What muscles does the lying chin tuck raise work?

The lying chin tuck raise primarily targets the abs, and also works the erector spinae, rhomboids, and trapezius as secondary muscles.

What equipment do you need for the lying chin tuck raise?

The lying chin tuck raise requires no equipment — just your body weight.

Is the lying chin tuck raise good for beginners?

Yes. The lying chin tuck raise is a beginner-friendly movement and a strong foundation to build on.

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