Core exercise
Hips-Elevated Alternating Knee Tucks
CoreBodyweight1:04 demo
A core drill with the hips slightly lifted and legs alternating, which challenges balance and rotational control.
How to perform it
Sit back on the floor with your arms behind you for support.
Lift your hips slightly off the floor.
Draw one knee in toward your chest, then switch legs.
Keep alternating with control.
Coaching cues
- Keep the hips lifted and level
- Alternate legs smoothly
- Breathe steadily
- Control comes before speed
Make it easier
Keep the hips on the floor.
Make it harder
Lift the hips higher or slow each tuck.
What it trains
Core stabilityHip controlCoordinationShoulder stability
Programming
20–30 seconds, 2–3 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
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