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Single-Leg Tuck Exercise 2023

The single-leg tuck is a challenging and effective exercise popular for toning down abdominal muscles. 

It comes in many variations, such as: 

  • Single-leg tuck plank
  • Hanging single-leg tuck
  • Standing single-leg tuck
  • Single leg tuck on bench
  • Single-leg tuck crunch

Some of these complicated variations are used in army training. Here, we are discussing the essential single-leg tuck exercise that can be done at home. 

Table of Contents show

Army PRT Single-Leg Tuck Exercise

Single-Leg Tuck Exercise
Single-Leg Tuck Exercise

Purpose: 

  • This exercise strengthens the hip flexors, lateral hip, and upper leg muscles.

Starting Position 1: 

  • Lay on the right side with the legs extended straight to the side, the left leg 6 to 8 inches above the ground, and the toes pointing straight ahead. Support the upper body with the right elbow. 
  • The elbow is bent at 90 degrees, the upper arm is perpendicular to the ground, and the right hand and the right leg are 6 to 8 inches above the ground, making a fist vertical to the ground.

Starting Position 2: 

  • Lay on the left side with the legs extended straight to the side, the right leg 6 to 8 inches above the ground, and your toes pointing straight ahead. Support the upper body with the left elbow. 
  • The elbow is bent at 90 degrees, the upper arm is perpendicular to the ground, and the left-hand makes a fist vertical to the ground.

Cadence: 

  • SLOW

Count:

  1. Bring the thigh of the top leg toward the chest, bending the knee at 90 degrees.
  2. Return to the starting position.
  3. Bring the thigh of the top leg toward the chest, bending the knee at 90 degrees.
  4. Return to the starting position.

Check Points:

  • Face to the front of the formation, maintaining a straight line with the body.
  • The top foot remains 6-8 inches above the ground throughout the exercise.
  • Place the top hand over the stomach throughout the exercise.

Precaution: 

  • N/A

Muscles worked by the single leg tuck exercise.

  • The single-leg tuck targets the lower body muscles in general. In particular, it focuses on the upper leg muscles, hip flexors, and lateral hip. 

How to do a single-leg tuck

A single-leg tuck seems simple but requires correct posture, body position, and balance to complete the exercise. 

It can be tricky initially, but practice will familiarize you with the workout. To do a single leg tuck, follow these steps in the same order and move towards a fit, healthy, and strong body.

  • Lie on the floor on your right side such that both your legs are straight on the side and your head rests on your right arm. Ensure both legs are stacked on each other while the toes point outward.
  • Bend your arm at the elbow to become perpendicular to the floor. Move your upper body from the ground while getting support from the elbow and maintain the position.
  • Lift your left leg to about 6-8 inches above the right leg.
  • Now, tuck it upwards while bringing it near your chest. Then, release the position.
  • Now, tuck it again and get back to the previous position.
  • Switch sides and lie on your left side when you finish the desired number of tucks with one leg. Then, repeat the exercise in the same manner. 

Tips: Here are a few tips that will help you maintain the proper posture and position to get the maximum benefit from this exercise:

  • The leg on top should remain 6-8 inches above the bottom leg during the entire exercise
  • Put your top hand on your stomach while doing the exercise
  • Make a fist of the lower hand and use the lower hand elbow to maintain body balance 

Benefits of a Single-Leg Tuck

The single-leg tuck has the following benefits:

  • It helps to tone down your abs, which is a major concern for most people. 
  • It enhances your body’s core strength and stability, which helps improve posture and balance.
  • It aids in the better functional ability of the lower body by making the legs stronger.

Drawbacks:

Along with the positives, there are also some shortcomings to this exercise, which include the following:

  • It is quite a challenging workout, especially for those who don’t balance their body on one side.
  • It is not suitable for people who have a weak core
  • If not done correctly, it can lead to spraining neck muscles, which can cause major discomfort for you.
  • It mainly targets the lower ab muscle and can’t be regarded as a full-body or complete lower-body workout.
George N.
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