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Parallette Knee Tucks

AdvancedStrengthTier T3

Support the body on straight arms between two parallettes. Draw both knees up to the chest, then lower them without touching the floor.

Targets: Hip
Muscles: Rectus Abdominis, Hip Flexors

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Support the weight on fully extended arms between the two parallettes.
  • Let the legs hang clear of the floor below the bars.
  1. He supports his weight on straight locked arms between the two parallettes, legs hanging clear of the floor, shoulders pressed down.

    Step 1 of 5

    Support the weight on fully extended arms between the parallettes with the legs hanging.

  2. He draws both knees up toward his chest, arms still locked straight, the legs bent and rising under the bars.

    Step 2 of 5

    Pull both knees up toward the chest while the arms stay locked.

  3. He holds both knees pulled fully to his chest, arms locked straight, feet tucked under him clear of the floor.

    Step 3 of 5

    Hold the knees at the chest at the top of the tuck.

  4. He lowers both knees under control toward the hanging position, arms locked, feet still clear of the floor.

    Step 4 of 5

    Lower the knees back down without letting the feet touch the floor.

  5. He supports his weight on straight locked arms between the two parallettes, legs hanging clear of the floor, shoulders pressed down.

    Step 5 of 5

    Support the weight on fully extended arms between the parallettes with the legs hanging.

Safety Information

Keep the arms locked for the whole tuck. Lower the knees under control rather than dropping them. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.