Tuck-up
Description
The tuck-up is a dynamic core exercise where you start lying flat on your back, then explosively sit up while pulling your knees toward your chest, finishing in a tucked V-sit balanced on your sit bones. It builds dynamic core strength, hip-flexor power, and balance. It is a CrossFit and gymnastics staple.
Equipment Required
Tuck-up Instructions
- Lie flat on your back with arms extended overhead and legs extended straight.
- Brace your core. In one explosive motion, sit up while pulling your knees toward your chest.
- Reach your hands forward to wrap around your shins or knees as you crunch up.
- Finish balanced on your sit bones in a tucked V-sit position — knees pulled in, chest up.
- Hold for one second.
- Reverse the motion under control — extend your legs and arms back out, lowering to the start.
- Do not let your hands or feet touch the floor between reps to maintain tension.
- Repeat for the desired number of reps.
Tuck-up Form & Visual
Tuck-up Benefits
- Builds dynamic core strength and explosive power
- Trains hip-flexor strength
- Develops balance and body control
- CrossFit and gymnastics benchmark
- No equipment needed
- Time-efficient core exercise
Tuck-up Muscles Worked
- Rectus abdominis
- Hip flexors
- Obliques
- Quadriceps (knee tuck)
Tuck-up Variations & Alternatives
- V-Sit Hold
- Hollow Rock
- V-Up (full extension)
- Tuck Crunch
- Weighted Tuck-Up
