Legs · Bodyweight
Lying Alternate Knee Tuck
How to do the lying alternate knee tuck, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back with legs extended and hands resting at your sides or under your hips. Keeping your core braced, pull one knee in toward your chest while the other leg stays extended just off the floor, then switch in a steady alternating rhythm. Keep your lower back pressed down throughout.
- 1Your lower abs and hip flexors driving each knee in
- 2A steady, controlled switch between legs
- 3Your lower back staying flat and stable
Common mistakes
- Letting the extended leg drag on the floor
- Arching your lower back as you tuck
- Rushing the switch and losing control
Muscles worked
The lying alternate knee tuck mainly works the hip flexors and lower abs, with the upper abs, obliques, and quads assisting.
- Hip FlexorsPrimary
- Lower AbsPrimary
- Upper AbsSupport
- ObliquesSupport
- QuadsSupport
- HamstringsMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the lying alternate knee 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 hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.