Tuck-to-L-Sit Knee Extension
A bodyweight movement on straight-arm support handles. Straightening and re-bending the knees from a raised tuck changes the leg lever while the thighs stay elevated, challenging the quadriceps, hip flexors and trunk.
- Body part
- Quads: all exercises
- Movement
- Core: all exercises
- Equipment
- Bodyweight: all exercisesCaptain's Chair
What it trains
- IliopsoasPrimary85%
- Rectus FemorisPrimary85%
- Lower AbsSecondary50%
- Vastus MedialisSecondary50%
- Vastus LateralisSecondary50%
- Vastus IntermediusSecondary50%
How to perform
Press into straight-arm support on the station handles with the thighs raised and knees bent.
Extend both knees forward to form an L position; the source includes a brief extended phase.
Bend both knees back to the raised tuck under control; count the completed return as one repetition.
Tips
Keep the shoulders active and the trunk steady throughout the movement.
Move both legs together and control the return rather than dropping out of the tuck.
Common mistakes
Starting each repetition with both straight legs hanging downward, which changes the joint action.
Swinging the body or dropping the thighs between the extension and return.
Related exercises
Variations · 1
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Questions & answers
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