Tuck Up
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Strength
The Tuck Up is a bodyweight core exercise that trains the abdominals to compress and control movement simultaneously from both ends of the body. Starting flat on the floor, you bring your knees to your chest while reaching your hands toward your feet in one coordinated motion. It builds core strength along the waist and requires no equipment.
Tuck Up: So führst du sie aus
- 1Lie flat on your back with your legs fully extended and your arms stretched overhead on the floor.
- 2Press your lower back gently into the floor and brace your core before you begin.
- 3In one coordinated movement, lift your knees toward your chest while simultaneously raising your torso and reaching your hands forward toward your feet.
- 4At the top, your knees should be close to your chest with your hands reaching past your shins.
- 5Hold the tucked position for one count, keeping your core tight.
- 6Slowly lower your torso and legs back to the floor under control.
- 7Allow your arms to return overhead and your legs to extend fully before starting the next rep.
Technik-Tipps
- Draw your navel toward your spine before you lift — this pre-braces your core and reduces strain on your lower back.
- Think of meeting in the middle: move both your upper body and your knees toward each other simultaneously rather than leading with one end.
- Control the descent; resist gravity on the way down to keep tension on the abdominals throughout the rep.
- Keep your neck neutral and your chin slightly tucked — let your core do the work rather than straining your head forward.
Häufige Fehler
- Using momentum or a jerking swing to get up instead of a controlled muscular contraction, which reduces abdominal engagement and can strain the hip flexors.
- Letting the lower back arch off the floor at the start of the rep, which shifts stress away from the core and can compress the lumbar spine.
- Only lifting the upper body without tucking the knees, turning the exercise into a partial crunch and losing the coordinated compression that makes the Tuck Up effective.
- Dropping back to the floor quickly on the way down, which skips the eccentric phase and reduces overall core development.
Häufig gestellte Fragen
What muscles does the Tuck Up work?
The Tuck Up primarily works the abdominals — especially the rectus abdominis — along the waist. The hip flexors assist with lifting the legs, and the deep core stabilizers work to control the movement throughout.
Is the Tuck Up good for beginners?
Yes. The tucked-knee position creates a short lever arm, making it more manageable than straight-leg exercises like the V-Up. Focus on slow, controlled reps and full range of motion before adding volume.
How many sets and reps should I do?
Start with 3 sets of 8–12 controlled reps. Prioritize quality of movement over high rep counts; as it becomes easier, slow the tempo or add reps rather than using momentum.
What is the difference between a Tuck Up and a V-Up?
A V-Up keeps both arms and legs straight, creating a longer lever that demands more abdominal strength. The Tuck Up uses bent knees to shorten the lever, making it a useful progression toward the V-Up.
Where should I feel the Tuck Up?
You should feel the work primarily in the center of your abdomen. If you feel it mostly in your neck or hip flexors, slow down and focus on initiating the lift from your core rather than pulling with your head or yanking your knees up.
