Straight Leg Raise To Knee Tuck – Variation & Their Alternatives

Face Pull | Bodyweight Triceps | Back Blaster | Leg Extention

A Straight Leg Raise To Knee Tuck targets multiple core muscles and promotes functional strength with its combination of two movements. This exercise engages the abdominal muscles, hip flexors, and lower back muscles, strengthening and stabilizing the core overall.

Here is how to perform the exercise :

1. With your legs extended and your arms by your sides, lie flat on your back.
2. Tighten your abdominal muscles to engage your core muscles.
3. Raise your legs straight off the ground until they form a 90-degree angle with your torso.
4. Take a moment to hold this position, then bend your knees and hug them close to your chest.
5. Once you’ve reached the starting position, pause for a second, and then extend your legs again.
6. Alternate between straight leg raising and knee tucking while repeating the movement.

Here are some tips :

• Don’t strain your lower back by not maintaining proper form during the exercise.
• It is important to breathe regularly while exercising, exhaling when exerting (knee tuck) and inhaling when relaxing (straight leg raise).
• You can place your hands underneath or to the side of your glutes to add more stability.
• If you are building strength, begin with a manageable number of repetitions and gradually increase it.

What Muscles are Targeted By Straight Leg Raise To Knee Tuck ?

There are several key muscles targeted and worked in the exercise are :

1. This exercise engages the rectus abdominis, which are the long, flat muscles running vertically along the front of the abdomen, commonly referred to as the “six-pack”.
2. Internal as well as external oblique muscles, located on the sides of the abdomen, are activated during this exercise. A trunk’s rotation and lateral flexion is controlled by these muscles.
3. Leg raising and knee tuck movements work the iliopsoas muscles, which are the primary hip flexors.
4. During the exercise, the erector spinae muscles, which run along the length of the spine, are engaged to stabilize the lower back and maintain proper posture.
5. While moving, the Transverse Abdominis provides core stability and support by acting as a natural corset.

This exercise targets these major muscle groups and improves core strength, stability, and functional movement patterns, making it a valuable addition to a well-rounded fitness routine.