Ab Tuck

Master the Ab Tuck to strengthen your core and sculpt your abs. Hang from a pull-up bar, bringing your knees towards your chest with controlled precision

IntermediateWaist Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Description

A core workout that involves tucking the knees towards the chest while in a hanging position. Great for strengthening the abs and obliques.

Save Ab Tuck to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Ab Tuck

01
Setup
Hang from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart, arms fully extended.
02
Setup
Keep your body straight, shoulders engaged, and feet off the ground, ensuring a stable starting position.
03
Exhale as you simultaneously bend your knees and hips, tucking your knees towards your chest.
04
Continue lifting your knees until your lower back begins to round slightly, feeling a strong contraction in your abdominal muscles.
05
Inhale as you slowly and with control extend your legs back to the starting hanging position, avoiding any swinging.

Tips

Focus on initiating the movement from your lower abs, rather than just swinging your legs, to maximize core engagement.
Maintain a controlled tempo throughout the exercise, especially during the eccentric (lowering) phase, to increase time under tension.
Keep your shoulders packed down and away from your ears to maintain proper posture and prevent unnecessary strain on your neck.
To increase difficulty, pause briefly at the top of the movement when your knees are tucked, squeezing your abs tightly.

Common mistakes

Swinging the body excessively reduces abdominal engagement; instead, focus on a controlled, deliberate movement initiated by your core.
Not fully extending the legs on the descent limits the range of motion; ensure your legs return to a straight position to get a full stretch in the abs.
Using momentum instead of muscle activation minimizes effectiveness; slow down the movement and concentrate on contracting your abdominal muscles.

In the Ellim app, Ab Tuck unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train ab tuck?

Get Ellim — Free

Questions

Is Ab Tuck good for beginners?

Ab Tuck is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Ab Tuck?

You need Body weight to perform Ab Tuck. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Ab Tuck?

Focus on initiating the movement from your lower abs, rather than just swinging your legs, to maximize core engagement. Maintain a controlled tempo throughout the exercise, especially during the eccentric (lowering) phase, to increase time under tension. Keep your shoulders packed down and away from your ears to maintain proper posture and prevent unnecessary strain on your neck. To increase difficulty, pause briefly at the top of the movement when your knees are tucked, squeezing your abs tightly.

What are common mistakes when doing Ab Tuck?

Swinging the body excessively reduces abdominal engagement; instead, focus on a controlled, deliberate movement initiated by your core. Not fully extending the legs on the descent limits the range of motion; ensure your legs return to a straight position to get a full stretch in the abs. Using momentum instead of muscle activation minimizes effectiveness; slow down the movement and concentrate on contracting your abdominal muscles.