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TRX Knee Tuck
TRX suspension trainer core exercise targeting abs and hip flexors to build strength and stability; performed from a plank with feet in straps, drawing knees to chest.
About Exercise
Equipment
Others
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
Anchor TRX straps securely overhead at mid-calf height off ground. Place tops of feet in cradles, assume high plank with hands under shoulders and body straight.
- Engage core, glutes, and quads to maintain straight body line.
- Exhale and slowly draw both knees toward chest, bending them under hips.
- Keep upper body stable and back flat without sagging.
- Pause briefly with knees under hips.
- Inhale and controlled extend legs back to full plank position.
Coaching Tips
Form Cues
- Core tight
- Hips level
- Back flat
- Controlled pull
- No momentum
Breathing
Exhale as you tuck knees in; inhale as you extend back to plank. Brace core throughout.
Tempo
2-1-2
Range of Motion
From full plank extension to knees bent under hips; avoid sagging or arching.
Safety
Safety Notes
- Ensure secure anchor point.
- Stop if lower back pain occurs.
- Maintain core engagement to protect spine.
- Avoid if acute shoulder or wrist issues.
Spotting
No spotter required; ensure stable setup and self-monitor form.
Common Mistakes
- Sagging hips
- Rounding back
- Using momentum
- Swinging straps
- Poor plank form
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
Suspended Knee Tuck, TRX Ab Tuck, TRX Tuck Crunch
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