# Ab Wheel Knee Tuck

A plank with both feet on an ab wheel, pulling your knees in under your hips while your hands stay on the floor. Trains the abs and builds trunk control.

- Intermediate · Isolation
- Equipment: Ab wheel
- HD video: https://media.seto.fit/exercises/reverse-ab-wheel-rollout/video/male.mp4
- HTML: https://seto.fit/exercises/ab-wheel-knee-tuck/

## Muscles worked

- Abs: 9/10
- Obliques: 6/10
- Core: 6/10

## How to do the Ab Wheel Knee Tuck

1. Rest one foot on each end of the wheel's handle.
2. Hold a high plank, hands under your shoulders, arms straight.
3. Pull your knees in under your hips, rolling the wheel toward your hands.
4. Roll back to a straight-body plank without letting your hips sag.

### Full technique — 7 steps

1. Place the ab wheel on the floor and rest one foot on each end of its handle.
2. Walk your hands into a high plank with your hands directly under your shoulders.
3. Tighten your stomach, squeeze your glutes, and keep your ribs in line with your pelvis.
4. Pull your knees in under your hips, rolling the wheel toward your hands.
5. Keep your arms straight and your shoulders over your hands as your hips rise.
6. Roll the wheel back until your legs are straight and your body forms a straight line again.
7. Stop before your lower back arches or your hips sag toward the floor.

## Common mistakes

- Letting the lower back sag
- Shoulders drifting behind hands
- Bending the elbows during the rep
- Cutting the plank short
- Feet slipping off the handle

## Form cues

- Keep ribs down
- Shoulders over hands
- Lift from the abs
- Arms stay long
- Return to full plank

## How much to do

- **Strength**: 3–4 sets of 6–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Kneeling Resistance Band Crunch](https://seto.fit/exercises/kneeling-resistance-band-crunch/), [Resistance Band Decline Sit-Up](https://seto.fit/exercises/resistance-band-decline-sit-up/)
- **Suspension trainer**: [Suspension Trainer Hanging Leg Raise](https://seto.fit/exercises/suspension-trainer-hanging-leg-raise/), [Suspension Trainer Hanging Knee Raise](https://seto.fit/exercises/suspension-trainer-hanging-knee-raise/)
- **Dumbbells**: [Dumbbell Decline Sit-Up](https://seto.fit/exercises/dumbbell-decline-sit-up/), [Dumbbell Straight Arm Crunch](https://seto.fit/exercises/dumbbell-straight-arm-crunch/)
- **Medicine ball**: [Medicine Ball Toe Touch Crunch](https://seto.fit/exercises/medicine-ball-toe-touch-crunch/), [Medicine Ball Straight Arm Crunch](https://seto.fit/exercises/medicine-ball-straight-arm-crunch/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Ab Wheel Pass Crunch](https://seto.fit/exercises/ab-wheel-crunch/) — 30% of bodyweight
- Easier: [Ab Wheel Half Rollout](https://seto.fit/exercises/ab-wheel-half-rollout/) — 40% of bodyweight
- **This exercise: Ab Wheel Knee Tuck — 60% of bodyweight**
- Harder: [Dip Station Leg Raise](https://seto.fit/exercises/dip-station-leg-raise/) — 70% of bodyweight
- Harder: [Standing Ab Wheel Rollout](https://seto.fit/exercises/standing-ab-wheel-rollout/) — 120% of bodyweight

## Quick answers

### What muscles does the Ab Wheel Knee Tuck work?

Primary: Abs 9/10. Also works: Obliques 6/10, Core 6/10.

### When should I do the Ab Wheel Knee Tuck in a workout?

Accessory. Goes after the main lifts. ≈ 6 min with rest.

### How many sets and reps of the Ab Wheel Knee Tuck?

Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Ab Wheel Knee Tuck?

Resistance bands: Kneeling Resistance Band Crunch, Resistance Band Decline Sit-Up. Suspension trainer: Suspension Trainer Hanging Leg Raise, Suspension Trainer Hanging Knee Raise. Dumbbells: Dumbbell Decline Sit-Up, Dumbbell Straight Arm Crunch. Medicine ball: Medicine Ball Toe Touch Crunch, Medicine Ball Straight Arm Crunch.

### What is an easier version of the Ab Wheel Knee Tuck?

Ab Wheel Half Rollout (40% of bodyweight), Ab Wheel Pass Crunch (30% of bodyweight).

### What is a harder version of the Ab Wheel Knee Tuck?

Dip Station Leg Raise (70% of bodyweight), Standing Ab Wheel Rollout (120% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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