Core exercise
Lying Knee Tuck Hold
CoreBodyweight1:08 demo
A core hold that trains your trunk to resist arching while you coordinate your breathing.
How to perform it
Lie on your back with your lower back in full contact with the floor.
Reach your arms straight toward your knees.
Bring your knees in toward your hands and hold.
Breathe in through the nose and out through the mouth while holding.
Coaching cues
- Keep your back in contact with the floor
- Reach the arms long
- Breathe into your whole torso
- Stop if your lower back arches
Make it easier
Rest your feet on the floor between short holds.
Make it harder
Lengthen the hold or straighten the legs slightly.
What it trains
Core stabilityAnti-extensionPelvic controlBreathing
Programming
3 holds of 20–30 seconds.
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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