Seated alternating knee tuck exercise
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Seated alternating knee tuck



Exercise details

  • Target muscle: Iliopsoas
  • Synergists: Sartorius, Pectineus, Tensor Fasciae Latae, Adductor Longus, Adductor Brevis
  • Stabilizers: Rectus Abdominis, Obliques
  • Dynamic stabilizer: Rectus Femoris
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Sit on the floor with your legs extended in front of you and your hands on the floor, beside your hips.
  2. Lean your torso back around 45 degrees and lift both of your feet off the floor.

Execution

  1. Breathe normally as you flex one knee and tuck it into your chest.
  2. Hold for one count.
  3. Flex the opposite knee as you extend the tucked knee.
  4. Repeat until you have completed the prescribed number of repetitions.

Comments and tips

  • Do not slouch or round your back. Keep your torso neutral.
  • Use your hands only to assist you in balancing during the exercise, not to hold all your weight. Your rectus abdominis should be active and engaged since it can function as a stabilizer during this exercise, unless there is flexion at your waist.
  • Tuck your knee as close to your chest as possible. This will cause the iliopsoas to be more involved since it is the only muscle that can flex your hip beyond 90 degrees.
  • The seated alternating knee tuck can be performed on the floor or on a bench.
  • See also the seated cross scissor kick and stability ball jackknife for other exercises that target your iliopsoas.

Seated alternating knee tuck video

Sources



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