Lying Bent Leg Tuck
Lying Bent Leg Tuck Exercise Description
The Lying Bent Leg Tuck is a controlled reverse-crunch pattern performed on your back with the knees bent. The goal is to train the anterior core by initiating movement with a posterior pelvic tilt—curling the tailbone off the floor—so the rectus abdominis does the primary work while the obliques assist in stabilization. Bent knees shorten the lever arm, making it easier to focus on pelvic control instead of swinging the legs. The upper body stays quiet on the mat; the motion comes from the pelvis drawing toward the ribcage, not from pulling with the hip flexors. Emphasis is on smooth, deliberate reps with a steady breath, maintaining ribcage control and a lightly braced abdominal wall throughout the movement.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: External Obliques
- Stabilizing Muscles: Iliacus, Internal Obliques, Multifidus, Psoas Major, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Other
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Single-joint
- Muscle Location: Stomach
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Female
How To Do The Lying Bent Leg Tuck Exercise
‘- Lie on your back with arms by your sides, palms down; keep your head and neck neutral with eyes to the ceiling.
– Bend hips and knees to about 90 degrees; lift feet so shins are roughly parallel to the floor.
– Lightly brace the abdomen; draw the ribs down and establish a gentle posterior pelvic tilt so the low back contacts the floor.
– Exhale as you curl the pelvis toward the ribcage, lifting the tailbone/sacrum slightly off the mat.
– Keep knees bent and close; let the thighs move toward the torso without pulling with the hip flexors.
– Keep the upper body relaxed and quiet; avoid shrugging or pressing the head/neck off the floor.
– Pause briefly at the top with controlled tension—no swinging or bouncing.
– Inhale as you slowly uncurl, lowering the sacrum back to the mat while keeping the low back from arching.
– Return only to the start position (shins vertical or heels hovering), maintaining rib and pelvic control.
– Use a smooth, consistent tempo and a comfortable, controllable range of motion.
Lying Bent Leg Tuck Tips
‘- Start with hips and knees bent to about 90 degrees, shins roughly parallel to the floor.
– Lightly brace your abdomen and draw the ribs down so your low back contacts the floor before you move.
– Initiate each rep by curling the pelvis toward the ribcage to create a gentle posterior pelvic tilt.
– Focus on lifting the tailbone/sacrum slightly off the mat, not on swinging the legs.
– Keep your knees bent and close, letting the thighs move toward your torso without pulling with the hip flexors.
– Keep your upper body relaxed and quiet on the mat; do not shrug or lift the head or neck.
– Exhale as you curl up into the tuck; pause briefly at the top with controlled tension.
– Inhale as you slowly uncurl, lowering the sacrum back down while keeping the low back from arching.
– Return only to the start position (shins vertical or heels hovering), maintaining rib and pelvic control.
– Use a smooth, consistent tempo and a comfortable, controllable range of motion for every rep.
Lying Bent Leg Tuck Beginner Introduction
The Lying Bent Leg Tuck is a floor-based core exercise that centers on controlled curling of the pelvis rather than swinging the legs. Performed while lying on the back with the hips and knees bent, this movement highlights the abs as the main driver, with the side abs helping to steady the trunk. Because the legs stay bent, leverage is reduced, which can make the pattern more approachable while placing attention on how the lower spine and pelvis move instead of relying on momentum.
During each repetition, the tailbone gently rolls away from the floor as the pelvis travels toward the ribcage, while the upper body remains relaxed against the mat. The thighs come closer to the torso without turning the motion into a hip-flexor-driven leg lift. A calm, steady breathing rhythm and a lightly engaged midsection support the small but precise lift and return. The emphasis stays on smooth, unhurried motion, consistent tension through the abs, and keeping the lower back and ribcage under deliberate control from start to finish.