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Abs · Intermediate

Alternating Tuck Sit

Supported tuck hold alternating one leg into a low straight-leg extension while the hips stay lifted and shoulders remain stable.

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Alternating Tuck Sit demonstration

Exercise overview

Training details

AbsHip FlexorsTricepsShoulders

Equipment

Bodyweight

Sets × reps

3 × 8 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit on the floor with your hands planted beside or slightly behind your hips and your fingers pointing forward or outward.
  2. 02Press through your hands, brace your abdomen, and lift your bent knees toward your chest into a supported tuck sit.
  3. 03Keeping one knee tucked, extend the other leg forward without allowing your heel to touch the floor.
  4. 04Return that knee toward your chest and extend the opposite leg while keeping your chest lifted and your shoulders away from your ears.
  5. 05Continue alternating legs slowly for the prescribed repetitions or time, lowering your hips if you can no longer maintain control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionL-SitRelated variationDumbbell L SitRelated variationL HangRelated variationRing Tuck L-Sit

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Alternatives

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