Standing Knee Tuck
This HIIT exercise raises your heart rate and works your lower body, core and shoulders. Watch the demo video, then follow the tips below.
Rep Range
Time Based
How to do Standing Knee Tuck
Starting with your feet hip-width apart and toes pointed out slightly ensures a stable base. Keep your elbows bent with forearms slightly lowered than elbows and hands open, palms facing down. This hand positioning prepares you to effectively meet your knees during the jump. Begin with slightly bent knees to generate power for the hop. As you execute the jump, aim to tap your knees to your hands, focusing on using core strength to lift the knees. Always aim for a soft landing, absorbing the impact with slightly bent knees. This will minimize strain on your joints and allow you to efficiently transition into the next repetition.
Common mistakes
Avoid using only leg momentum to lift the knees. Engaging the core is essential for an effective knee tuck. Also, be cautious of landing with straight knees; always keep them slightly bent to absorb impact and prevent potential injury. Ensure your back remains straight and avoid leaning too far back during the jump, which can compromise balance and the exercise's effectiveness.
Breathing
Take a deep inhale before initiating the jump, and exhale as you bring your knees up to meet your hands. Maintaining a consistent breathing rhythm can help sustain the movement's tempo and ensures proper oxygen flow to the muscles.
Muscles worked
Primary Focus Area
Cardiovascular System
Secondary Focus Area
Lower Body, Core, Shoulders, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae
