Supine Suspension Trainer Knee Tuck — how to, muscles worked, alternatives

How to do the Supine Suspension Trainer Knee Tuck

Sit with both heels in the cradles and hands on the floor behind you.
Lift your hips until your body forms a straight line.
Pull your knees toward your chest, keeping your hips off the floor.
Straighten your legs back out slowly and repeat.

Full technique — 7 steps

Set the suspension trainer so the foot cradles hang a little above the floor.
Sit facing the anchor and place both heels securely in the cradles with your legs straight.
Place your hands flat on the floor behind your hips with your arms straight.
Tighten your stomach and lift your hips off the floor so your body forms a straight line.
Pull both knees toward your chest while your hips stay off the floor.
Stop just before your knees reach your chest, then extend your legs back to straight.
Keep your arms straight and your hips lifted before starting the next rep.

Common mistakes

Letting the hips drop to the floor
Swinging the straps for momentum
Bending the elbows during reps
Shrugging shoulders toward ears
Stopping short of full leg extension

Form cues

Keep hips lifted
Arms stay straight
Pull knees to chest
Lower under control
Keep shoulders down

Substitutes by equipment

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

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 30% of bodyweight
Easier Ab Wheel Half Rollout 40% of bodyweight
This exercise Supine Suspension Trainer Knee Tuck 45% of bodyweight
Harder Suspension Trainer Hanging Knee Raise 55% of bodyweight
Harder Suspension Trainer Hanging Leg Raise 85% of bodyweight

Too hard for now? Start with the Ab Wheel Half Rollout.

Quick answers

What muscles does the Supine Suspension Trainer Knee Tuck work?

Primary: Abs 9/10. Also works: Obliques 6/10, Lower back 4/10.

When should I do the Supine Suspension Trainer Knee Tuck in a workout?

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

How many sets and reps of the Supine Suspension Trainer 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 Supine Suspension Trainer Knee Tuck?

No equipment: Body Saw Plank, Lying Leg Cycles. Dumbbells: Dumbbell Overhead Sit-Up, Dumbbell Decline Sit-Up. Barbell: Barbell Overhead Sit-Up. Resistance bands: Resistance Band Dead Bug, Kneeling Resistance Band Crunch.