# Lying Resistance Band Knee Tuck

A floor core exercise where you draw both knees toward your chest against a band anchored low beyond your feet. Targets the abs, with the band adding resistance through the whole range.

- Beginner · Isolation
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/resistance-band-lying-bent-knee-raise/video/male.mp4
- HTML: https://seto.fit/exercises/lying-resistance-band-knee-tuck/

## Muscles worked

- Abs: 9/10
- Obliques: 5/10

## How to do the Lying Resistance Band Knee Tuck

1. Lie on your back, band anchored low and looped over your feet.
2. Lift your feet a little, pressing your lower back gently into the floor.
3. Pull your knees toward your chest, bending your hips and keeping your back flat.
4. Slowly extend your legs back out, without arching your lower back.

### Full technique — 6 steps

1. Attach a loop band to a low anchor and lie on your back with your feet toward the anchor.
2. Loop the band over the tops of both feet and place your arms on the floor beside your hips, palms down.
3. Press your lower back into the floor and lift both straight legs slightly off the floor.
4. Bend your hips and knees to draw your knees toward your chest until your thighs point up.
5. Keep your lower back on the floor and your head and arms still.
6. Extend your legs back out against the band without letting your heels touch or your back arch.

## Common mistakes

- Arching lower back on extension
- Letting heels rest between reps
- Swinging legs with momentum
- Letting the band pull legs back fast

## Form cues

- Keep low back down
- Reach legs long
- Exhale pulling in
- Control the band out

## How much to do

- **Strength**: 3 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 20–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 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.

- **No equipment**: [Ab Wheel Straight Arm Crunch](https://seto.fit/exercises/ab-wheel-straight-arm-crunch/), [Alternating Tuck-Up](https://seto.fit/exercises/alternating-tuck-up/)
- **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/)
- **Suspension trainer**: [Suspension Trainer Hanging Knee Raise](https://seto.fit/exercises/suspension-trainer-hanging-knee-raise/), [Suspension Trainer Hanging Leg Raise](https://seto.fit/exercises/suspension-trainer-hanging-leg-raise/)

## 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: [Seated Ab Machine](https://seto.fit/exercises/seated-ab-machine/) — Beginner
- **This exercise: Lying Resistance Band Knee Tuck — Beginner**
- Harder: [Ab Wheel Half Rollout](https://seto.fit/exercises/ab-wheel-half-rollout/) — 40% of bodyweight
- Harder: [Resistance Band Decline Sit-Up](https://seto.fit/exercises/resistance-band-decline-sit-up/) — Intermediate

## Quick answers

### What muscles does the Lying Resistance Band Knee Tuck work?

Primary: Abs 9/10. Also works: Obliques 5/10.

### When should I do the Lying Resistance Band 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 Lying Resistance Band Knee Tuck?

Strength: 3 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–15 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 Lying Resistance Band Knee Tuck?

No equipment: Ab Wheel Straight Arm Crunch, Alternating Tuck-Up. Dumbbells: Dumbbell Decline Sit-Up, Dumbbell Straight Arm Crunch. Medicine ball: Medicine Ball Toe Touch Crunch, Medicine Ball Straight Arm Crunch. Suspension trainer: Suspension Trainer Hanging Knee Raise, Suspension Trainer Hanging Leg Raise.

### What is an easier version of the Lying Resistance Band Knee Tuck?

Seated Ab Machine (Beginner).

### What is a harder version of the Lying Resistance Band Knee Tuck?

Ab Wheel Half Rollout (40% of bodyweight), Resistance Band Decline Sit-Up (Intermediate).

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

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