Lying Tuck-Up Knee Tap

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs fully extended and arms resting at your sides.
2. Engage your core by pulling your navel toward your spine and pressing your lower back firmly into the floor.
3. Position your head in a neutral alignment, tucking your chin slightly to protect the neck.

How to do it

1. Exhale as you simultaneously lift your upper back off the floor and pull both knees toward your chest in a controlled tucking motion.
2. Reach forward with both hands and tap your knees at the peak of the movement to confirm full contraction.
3. Inhale as you slowly lower your torso and legs back to the starting position, stopping just before your heels touch the ground.
4. Maintain a controlled 2-1-2 tempo: two seconds to tuck, a one-second pause at the tap, and two seconds to extend.

Form checklist

• Keep your lower back pressed into the mat during the extension phase to prevent arching.
• Ensure your shoulder blades fully clear the floor at the top of the movement.
• Avoid using momentum or swinging your legs to lift your body.
• Keep your feet together and knees tracking toward your shoulders throughout the tuck.

Pro tips

• Focus on 'shortening the distance' between your ribcage and your pelvis to drive the contraction rather than just moving your limbs.
• Keep your heels hovering one inch off the floor during the extension phase to maintain constant tension on the lower abdominals.

Make it harder

• Hold a light medicine ball or dumbbell between your hands to increase the resistance on the upper abs.
• Slow down the eccentric (lowering) phase to four seconds to increase time under tension.

Frequently asked

What muscles does the lying tuck-up knee tap work?

The lying tuck-up knee tap primarily targets the abs and obliques, and also works the erector spinae and hip flexors as secondary muscles.

What equipment do you need for the lying tuck-up knee tap?

The lying tuck-up knee tap requires no equipment — just your body weight.

Is the lying tuck-up knee tap good for beginners?

Yes. The lying tuck-up knee tap is a beginner-friendly movement and a strong foundation to build on.

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