Library / Abs
Swiss Ball Knee Tuck
Bodyweight · Core · Compound
Abs ObliquesAnterior Deltoid
Default prescription & biomechanics
- Primary muscles
- Abs
- Secondary muscles
- Obliques, Anterior Deltoid
- Equipment
- Bodyweight
- Movement pattern
- Core (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 12-20 reps per set
- Between-set interval
- 45 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Draw your navel in towards your spine to create rigid intra-abdominal pressure and protect your lower back.
- Perform the contraction smoothly by shortening the distance between your ribs and your pelvis.
- Hold the peak contraction for 2 full seconds while maintaining continuous breathing.
- Return under strict eccentric control without using momentum or pulling on your neck.
Joint & safety considerations
Filtered for Wrist sensitivity. When you flag wrist sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Kneeling Rope Cable Crunch | Cable swap | Cable |
| Bench or Floor Reverse Crunch | Same movement pattern | Bodyweight |
| Controlled Contralateral Dead Bug | Same movement pattern | Bodyweight |
| Floor or Decline Crunch | Same movement pattern | Bodyweight |
| Gymnastic Hollow Body Hold | Same movement pattern | Bodyweight |
| Hardstyle RKC Plank | Same movement pattern | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.