Suspension Trainer Knee Tuck
A straight-arm plank with the feet in suspension straps, drawing the knees in to the chest. The swinging straps make the abs work hard to control both the tuck and the plank.
Primary muscles
- Abs (Rectus Abdominis)
- Hip Flexors
Secondary muscles
- Transverse Abdominis
- Front Delts
- Serratus Anterior
- Sets
- 3
- Reps
- 10–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Set the straps so the foot cradles hang about a foot off the ground, put your feet in them and walk your hands out to a straight-arm plank facing away from the anchor.
Brace your abs and hold a straight line from head to heels.
Draw your knees in toward your chest, letting your lower back round slightly at the top.
Pause, then extend your legs back to the plank.
Reset the straight line before the next rep.
Breathing: Exhale as you tuck, inhale as you extend.
Coaching tips
Shoulders stay over the hands
Knees to chest
Don't let the hips sag on the way back
Common mistakes
Sagging the hips in the plank
Swinging the straps
Shifting the shoulders far behind the hands
Safety notes
Lower the cradles closer to the floor if you can't hold a solid plank.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.