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Suspension Trainer Knee Tuck
A suspension trainer core exercise targeting the abs and hip flexors to build stability and strength; performed by drawing the knees to the chest from a suspended plank position.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Shoulders, Lower Back, Triceps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis
Obliques
7/10External Obliques
Hip Flexors
6/10Iliopsoas
Shoulders
4/10Anterior Delts
Lower Back
3/10Erector Spinae
Triceps
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust suspension straps to mid-calf height. Place feet in the cradles and assume a high plank position with hands directly under the shoulders.
- Brace the core to maintain a straight spine.
- Pull both knees toward the chest by flexing the hips.
- Pause briefly in the tucked position without rounding the back excessively.
- Controlled extend the legs back to the starting plank position.
Coaching Tips
Form Cues
- Core tight
- Hips level
- Knees to chest
- Shoulders over hands
- Control the return
Breathing
Exhale as you tuck the knees in; inhale as you extend back to the plank.
Tempo
2-1-2
Range of Motion
From full plank extension to knees tucked under hips.
Safety
Safety Notes
- Ensure the anchor point is secure.
- Stop if you feel pain in the lower back.
- Maintain wrist neutrality.
Spotting
Not recommended; self-monitor form or use a mirror.
Common Mistakes
- Sagging hips
- Excessive spinal rounding
- Using momentum
- Shoulders drifting back
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Wrist instability
Flexibility Needed
- Adequate shoulder flexion
- Hip flexion range
- Ankle dorsiflexion
Build Up First
- Proficient floor plank hold
- Basic core strength
- TRX setup familiarity
Also known as
TRX Knee Tuck, Suspended Knee Tuck, TRX Crunch, Suspension Tuck, TRX Ab Tuck
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