Core · Bodyweight
Hanging Leg Tuck
How to do the hanging leg tuck, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Hang from a pull-up bar with arms extended and shoulders engaged. Tuck your knees up toward your chest by flexing the hips and rounding the lower back slightly, then lower with control back to a full hang. The bent knees make this an easier entry to hanging core work.
- 1Feel your lower abs and hip flexors pull the knees toward your chest
- 2Keep your shoulders packed down so you hang from a strong upper back
- 3Control the descent instead of dropping the legs
Common mistakes
- Do not swing or use momentum to throw the knees up
- Avoid letting your shoulders shrug up toward your ears
- Do not arch the lower back at the bottom; stay braced
Muscles worked
The hanging leg tuck mainly works the lower abs and hip flexors, with the upper abs, forearms, and obliques assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- ForearmsSupport
- ObliquesSupport
- BicepsMinor
- LatsMinor
- Upper TrapsMinor
- QuadsMinor
- GlutesMinor
Kovo programs the hanging leg tuck for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.