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
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.
How to Do Ab Tuck
- 1Setup
Hang from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart, arms fully extended.
- 2Setup
Keep your body straight, shoulders engaged, and feet off the ground, ensuring a stable starting position.
- 3
Exhale as you simultaneously bend your knees and hips, tucking your knees towards your chest.
- 4
Continue lifting your knees until your lower back begins to round slightly, feeling a strong contraction in your abdominal muscles.
- 5
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 — FreeFrequently Asked Questions
Is Ab Tuck good for beginners?
What equipment do I need for Ab Tuck?
What are the best tips for Ab Tuck?
What are common mistakes when doing Ab Tuck?
Related Exercises
Bicycle Crunch
Master the bicycle crunch to sculpt your core. This dynamic exercise targets abs and obliques with simultaneous leg and torso movements for maximum
Tuck Crunch
Master the tuck crunch for a powerful core. This dynamic exercise targets your rectus abdominis and obliques by combining a crunch with knee raises,
Knee Tuck Oblique Crunch
Strengthen your obliques and core with the Knee Tuck Oblique Crunch. This bodyweight exercise targets your side abdominal muscles for a stronger, more
Crunch with Leg Lift
Strengthen your core with the Crunch with Leg Lift. This compound exercise targets your abs by combining spinal flexion with hip flexion for a full
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Track every rep of Ab Tuck.
Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.
Get Ellim — Free