SHIFT Fit
Seated knee tuck
Seated knee tuck: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Sit on bench edge with hands supporting hips.
- Draw bent knees towards torso. Avoid rounding sharply or losing balance. Move your knees away from your torso to the starting position while keeping your hands supporting you.
- 2 sets × 4 reps; 60s rest between sets. Use a smooth, controlled pace. Finish with at least 2 comfortable repetitions in reserve. Avoid rounding sharply or losing balance. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 2 sets × 4 reps; 60s rest between sets. | full gym |
| intermediate | 2 sets × 6 reps; 60s rest between sets. | full gym |
| intermediate | 3 sets × 6 reps; 75s rest between sets. | full gym |
| intermediate | 2 sets × 5 reps; 75s rest between sets. | full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Reduce range if the knee position is uncomfortable; do not force painful loading.
- Arching or sagging the lower back; holding the breath; moving the limbs faster than the trunk can stay controlled. Exercise check: Avoid rounding sharply or losing balance.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.