Core · Bodyweight
Kneeling Abdominal Draw in
How to do the kneeling abdominal draw in, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Kneel on all fours with your hands under your shoulders and knees under your hips, keeping your spine neutral. Without moving your back, draw your belly button up and in toward your spine, hold the contraction, then release slowly. This trains deep core bracing.
- 1Feel your deep abdominals pull inward as you hollow the stomach
- 2Keep your spine still so only the abdominal wall moves
- 3Breathe normally while you hold the draw-in
Common mistakes
- Do not round or arch your back to create the contraction
- Avoid holding your breath; keep breathing through the hold
- Do not let your hips shift; stay stacked over the knees
Muscles worked
The kneeling abdominal draw in mainly works the lower abs, with the upper abs and obliques assisting.
- Lower AbsPrimary
- Upper AbsSupport
- ObliquesSupport
- Lower BackMinor
Kovo programs the kneeling abdominal draw in 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.