How to Do Bench Knee Tucks

Bench Knee Tucks is a core exercise using bench, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bench

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Bench Knee Tucks

  1. 01Sit on the edge of the bench and grip the sides firmly behind the hips for stability.
  2. 02Lean the torso back at a 45-degree angle while extending the legs straight out in front.
  3. 03Exhale and pull the knees toward the chest by contracting the abdominal wall.
  4. 04Inhale as you extend the legs back to the starting position without letting the heels touch the floor.
  5. 05Keep the chin tucked slightly toward the collarbone to maintain a neutral cervical spine.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bench Knee Tucks

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid letting the lower back arch off the bench by pressing the lumbar spine into the pad during the leg extension.

Same coaching engine used inside the A90 app

05 / FAQ

Bench Knee Tucks questions

What muscles does Bench Knee Tucks work?

Bench Knee Tucks is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Bench Knee Tucks correctly?

Sit on the edge of the bench and grip the sides firmly behind the hips for stability. Lean the torso back at a 45-degree angle while extending the legs straight out in front. Exhale and pull the knees toward the chest by contracting the abdominal wall. Inhale as you extend the legs back to the starting position without letting the heels touch the floor. Keep the chin tucked slightly toward the collarbone to maintain a neutral cervical spine.

What is the A90 coach tip for Bench Knee Tucks?

Avoid letting the lower back arch off the bench by pressing the lumbar spine into the pad during the leg extension.

Is Bench Knee Tucks suitable for beginners?

Bench Knee Tucks is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Bench Knee Tucks?

Bench Knee Tucks uses bench.

A90 Intelligence

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