Legs · Bodyweight
Seated Alternate Knee Tuck
How to do the seated 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
Sit on the floor or a bench and lean back slightly, supporting yourself with your hands. Drive one knee toward your chest, then alternate legs in a controlled marching motion while keeping the core engaged.
- 1Lower abs and hip flexors pulling each knee in
- 2A tight core holding the lean-back position
- 3A steady alternating rhythm
Common mistakes
- Do not let your lower back round or slump
- Do not rush the legs with momentum
- Do not hold your breath through the reps
Muscles worked
The seated 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
- TricepsMinor
- Lower BackMinor
- Tibialis AnteriorMinor
Kovo programs the seated 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.