Standing Knee Tucks
Standing Knee Tucks are an effective core exercise that strengthens the abdominal muscles, hip flexors and improves balance. This standing variation makes the exercise gentler on the back compared to floor exercises, while at the same time activating several muscle groups.
Correct Form and Technique
How to perform Standing Knee Tucks correctly:
- Starting position: Stand with your feet hip-width apart, and your hands behind your head or at your side.
- Movement: Bring one knee toward your chest while bending your torso slightly forward, pulling your core in to engage your abs. Lower the leg back to the ground and repeat on the opposite side.
- Control: Keep your upper body stable and focus on using your core muscles to pull your knee up.
- Exhale: Exhale when you lift the knee, and in when you lower it.
Common Errors
Avoid these common mistakes for best results:
- For fast movement: Make sure you perform the movement in a controlled manner for maximum muscle activation.
- Bad posture: Keep your back straight and avoid leaning too far forward.
Modifications and Variants
Adapt the exercise to your level:
- Beginner level: Perform the exercise with your hands on your hips for more stability.
- Advanced level: Increase the intensity by adding a kettlebell or medicine ball for extra resistance.
Repetitions and Sets
Aim for 3 sets of 15-20 repetitions on each side. This will help to strengthen the core muscles and improve stability.