TRX Knee Tuck

Setup

Feet in the foot cradles at mid-calf, hands under shoulders in a strong plank.

Execution

1. 1Brace the core in a solid plank to start
2. 2Pull both knees toward the chest, keeping the hips low
3. 3Pause briefly at full flexion
4. 4Extend the legs back to plank under control

Key cues

• Knees don't need to pass the hips in height — pull them in, not up
• Keep the hips from piking too high during the tuck
• Shoulders stay stacked over the wrists
• No kipping or swinging momentum

Common faults

• Using momentum/kipping instead of controlled ab strength
• Hips rising too high, turning it into a pike
• Losing the plank line in the shoulders
• Straps twisting due to uneven foot placement

Tweaks

• Alternate single-knee tucks for an oblique variant
• Progress to the full pike
• Combine into the atomic push-up sequence

Muscles

Notes

TRX-specific. Angle = intensity: the more horizontal the body relative to the floor, the harder pressing/pulling/plank-style TRX moves become. For pulling movements (rows, face pulls), walking feet toward the anchor and leaning back further increases load. For pressing movements (push-ups, chest press), walking feet away from the anchor and standing more upright decreases load; moving feet closer to directly under the anchor point increases load. Foot position in the straps (heel vs. midfoot vs. toe) also changes leverage and load for lower-body moves. Foot cradle height is fixed at mid-calf for this move; the intensity lever is speed control and range of hip travel — go slower and keep hips lower for more difficulty.

Sources

• TRX Knee Tuck to Pike Combo
• 100 Exercises with TRX Part 1 — Abdominals (includes Knee Tuck in comprehensive ab move list)

Attribution: TRX Training