How to do the Bench Knee Tuck
- Sit on the bench edge, hands holding the bench beside your hips.
- Lean back slightly and lift your feet off the floor.
- Pull your knees toward your chest, then extend your legs out.
- Keep your feet off the floor between reps.
Full technique — 6 steps
- Sit on the edge of a flat bench and hold the sides of the bench beside your hips.
- Lean your torso back slightly and lift both feet off the floor.
- Tighten your stomach and keep your ribs pulled down.
- Exhale and bend your knees and hips to draw your knees toward your chest.
- Extend your legs straight forward and slightly down, keeping your feet off the floor.
- Begin the next rep from the extended position without resting your feet on the floor.
Common mistakes
- Letting the lower back arch
- Dropping heels between reps
- Swinging legs with momentum
- Bending knees to shorten range
- Leaning too far back on the bench
Form cues
- Keep ribs down
- Exhale pulling in
- Reach legs long
- Keep feet off floor
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Barbell
- Barbell Overhead Sit-Up Harder
Resistance bands
- Resistance Band Dead Bug Same level
- Lying Resistance Band Crunch Same level
Weight plates
- Plate Overhead Sit-Up Harder
Suspension trainer
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 Straight Arm Crunch
- This exercise Bench Knee Tuck
- Harder Reverse Crunch
- Harder Ab Wheel Pass Crunch
Too hard for now? Start with the Ab Wheel Straight Arm Crunch.
Quick answers
What muscles does the Bench Knee Tuck work?
Primary: Abs 9/10. Also works: Obliques 5/10, Lower back 3/10.
When should I do the Bench Knee Tuck in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.
How many sets and reps of the Bench Knee Tuck?
Strength: 3 sets of 8–12 reps, rest 1 min, 2 reps in reserve. Muscle growth: 3–4 sets of 12–20 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Bench Knee Tuck?
Barbell: Barbell Overhead Sit-Up. Resistance bands: Resistance Band Dead Bug, Lying Resistance Band Crunch. Weight plates: Plate Overhead Sit-Up. Suspension trainer: Suspension Trainer Mountain Climbers, Supine Suspension Trainer Knee Tuck.
What is an easier version of the Bench Knee Tuck?
Ab Wheel Straight Arm Crunch (15% of bodyweight).
What is a harder version of the Bench Knee Tuck?
Reverse Crunch (25% of bodyweight), Ab Wheel Pass Crunch (30% of bodyweight).
