Exercise guide
Ring Knee Tuck Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Waist
The Ring Knee Tuck Row is a dynamic compound movement that integrates upper-body pulling strength with intense core stabilization and hip flexor activation. By combining a row with a knee tuck, you maximize time under tension for the lats and biceps while forcing the abdominals to maintain a rigid torso against gravity.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the rings to approximately waist height and grip them with a neutral (palms-in) grip.
- Lean back with your arms fully extended and feet flat on the floor, creating a straight line from head to heels.
- Position your feet so your body is at a 45-degree angle to the floor; the more horizontal your body, the harder the exercise.
- Engage your glutes and core to ensure your hips do not sag toward the ground.
How to do it
- Exhale as you pull your chest toward the rings while simultaneously driving both knees toward your chest in a controlled tuck.
- At the peak of the movement, squeeze your shoulder blades together and hold the knee tuck for one second.
- Inhale as you slowly extend your arms and legs back to the starting position, maintaining a 2-0-2 tempo.
- Ensure your feet touch the floor lightly before beginning the next repetition to maintain constant tension.
Form checklist
- Keep your elbows tucked close to your ribcage rather than flaring them out.
- Avoid using momentum or 'kipping' to bring your knees up; use your lower abs to drive the tuck.
- Maintain a neutral neck position by looking at the ring anchor point throughout the set.
- Ensure your hips stay elevated and aligned with your shoulders during the eccentric (lowering) phase.
Pro tips
- Focus on pulling the rings toward your hips rather than your shoulders to better engage the lower lats and create space for the knee tuck.
- Initiate the tuck with a slight posterior pelvic tilt to maximize the contraction of the rectus abdominis.
Make it harder
- Lower the rings closer to the floor to increase the percentage of body weight you are pulling.
- Perform the movement with a 'false grip' on the rings to increase forearm and grip strength demands.
Frequently asked
- What muscles does the ring knee tuck row work?
- The ring knee tuck row primarily targets the lats and trapezius, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the ring knee tuck row?
- The ring knee tuck row uses suspension trainer.
- Is the ring knee tuck row good for beginners?
- The ring knee tuck row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.