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Seated Leg Tucks

Performed seated, which isolates the target muscle and removes leg drive, this variation primarily targets your Abdominals. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Isolation · Pull

Primary muscles: Abdominals

How to perform Seated Leg Tucks

  1. Step 1. Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.
  2. Step 2. Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement.
  3. Step 3. After a second pause, go back to the starting position as you inhale.
  4. Step 4. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles do seated leg tucks target?

The exercise primarily targets the rectus abdominis. It also heavily engages the hip flexors to facilitate the drawing in of the knees toward the chest.

What is a common form mistake to avoid during this movement?

Avoid rounding the lower back excessively or using momentum to swing the legs. Maintain a neutral spine and ensure the core remains under tension throughout the entire range of motion.

How can beginners make seated leg tucks easier to perform?

Beginners can place their hands on the floor behind them for extra stability. Reducing the range of motion by not fully extending the legs can also help manage the load on the abdominals.

What is the ideal rep range for programming seated leg tucks?

Perform 3 to 4 sets of 15 to 25 repetitions to build muscular endurance. Focus on a controlled tempo with a brief pause at the peak of the contraction.

How should I position my upper body for maximum effectiveness?

Lean back slightly to create a V-shape with your torso and thighs, keeping your chest open. This position creates the necessary leverage to challenge the abdominal muscles during the tuck.

Sample sets & reps for Seated Leg Tucks

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Barbell Ab Rollout — barbell
  • Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

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