Core exercise
Lying Single-Leg Knee Tuck
CoreBodyweight0:58 demo
A beginner core drill that raises one knee at a time while your lower back stays pressed into the floor.
How to perform it
Lie on your back with your heels planted and lower back gently pressed down.
Reach your arms long to create tension.
Raise one knee toward your arms.
Hold briefly or alternate slowly between legs.
Coaching cues
- Keep the lower back on the floor
- Move slowly
- Keep breathing throughout
- Keep the rest of the body quiet
Make it easier
Reduce the range of the knee lift.
Make it harder
Hold each knee for longer or progress to the knee tuck hold.
What it trains
Core stabilityPelvic controlCoordinationBreathing
Programming
8–10 reps per side, 2 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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