Hanging Tuck Hold

Muscles worked by the Hanging Tuck Hold

Primary

Hip FlexorsHip Flexor MusclesAbsRectus Abdominis

Secondary

Forearm FlexorsWrist Flexor MusclesLatsLatissimus DorsiObliquesOblique AbdominalsDeep CoreTransversus Abdominis

Also called: hip flexor, iliopsoas, psoas, iliacus, hip flexors, abs.

Equipment

Pull-Up Bar

Also called: chin-up bar, chin up bar, power tower, pull up bar, doorway bar.

How to do the Hanging Tuck Hold

1. Hang from a pull-up bar with an overhand grip and the arms straight.
2. Brace the abdominals and pull the knees up toward the chest, rounding the lower back slightly.
3. Keep the knees together and the thighs at or above hip height.
4. Hold the tucked position without swinging and breathe steadily.
5. Lower the legs under control to a full hang.

Form tips

• Curl the pelvis up rather than just lifting the knees; the abdominals should do the work.
• Keep the shoulders pulled away from the ears.
• End the set when the knees start to drop or the body starts to swing.

At a glance

Hanging Tuck Hold in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bench Hollow Hold
• Dead Hang
• Flexed Arm Hang
• Front Lever
• Handstand Hold
• Hanging L-Sit
• Hollow Body Hold
• Human Flag

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "hanging-tuck-hold",
  "name_en": "Hanging Tuck Hold",
  "name_de": "Hängender Tuck-Halt",
  "name_es": "Encogimiento de Rodillas Colgado Isométrico",
  "description_en": "A static core hold hanging from a bar with the knees pulled up toward the chest. It trains the abdominals and hip flexors and is a step toward the hanging L-sit.",
  "description_de": "Ein statischer Rumpfhalt im Hang an einer Stange, bei dem die Knie zur Brust gezogen sind. Er trainiert Bauchmuskeln und Hüftbeuger und ist ein Schritt hin zum hängenden L-Sit.",
  "description_es": "Un mantenimiento estático de core colgado de una barra con las rodillas recogidas hacia el pecho. Entrena el abdomen y los flexores de cadera y es un paso hacia el L-sit colgado.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "pull_up_bar",
  "body_part": "core",
  "primary_muscles": [
    "hip_flexors",
    "rectus_abdominis"
  ],
  "secondary_muscles": [
    "forearm_flexors",
    "latissimus_dorsi",
    "obliques",
    "transverse_abdominis"
  ],
  "goals": [
    "strength",
    "endurance"
  ],
  "tags": [
    "core_focus",
    "calisthenics",
    "grip_focus",
    "knee_safe",
    "no_axial_load"
  ],
  "variation_group": "static-hold",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Hang from a pull-up bar with an overhand grip and the arms straight.",
    "Brace the abdominals and pull the knees up toward the chest, rounding the lower back slightly.",
    "Keep the knees together and the thighs at or above hip height.",
    "Hold the tucked position without swinging and breathe steadily.",
    "Lower the legs under control to a full hang."
  ],
  "instructions_de": [
    "Häng dich im Obergriff an eine Klimmzugstange, die Arme gestreckt.",
    "Spann die Bauchmuskeln an und zieh die Knie zur Brust, dabei rundet sich der untere Rücken leicht.",
    "Halte die Knie zusammen und die Oberschenkel auf oder über Hüfthöhe.",
    "Halte die angezogene Position ohne zu schwingen und atme gleichmäßig.",
    "Senke die Beine kontrolliert in den vollen Hang ab."
  ],
  "instructions_es": [
    "Cuélgate de una barra de dominadas con agarre prono y los brazos estirados.",
    "Contrae el abdomen y sube las rodillas hacia el pecho, redondeando ligeramente la zona lumbar.",
    "Mantén las rodillas juntas y los muslos a la altura de la cadera o por encima.",
    "Mantén la posición encogida sin balancearte y respira con regularidad.",
    "Baja las piernas de forma controlada hasta colgarte por completo."
  ],
  "tips_en": [
    "Curl the pelvis up rather than just lifting the knees; the abdominals should do the work.",
    "Keep the shoulders pulled away from the ears.",
    "End the set when the knees start to drop or the body starts to swing."
  ],
  "tips_de": [
    "Roll das Becken nach oben, statt nur die Knie zu heben; die Bauchmuskeln sollen die Arbeit leisten.",
    "Halte die Schultern weg von den Ohren gezogen.",
    "Beende den Satz, sobald die Knie absinken oder der Körper zu schwingen beginnt."
  ],
  "tips_es": [
    "Enrolla la pelvis hacia arriba en lugar de limitarte a subir las rodillas; el trabajo debe hacerlo el abdomen.",
    "Mantén los hombros alejados de las orejas.",
    "Termina la serie cuando las rodillas empiecen a bajar o el cuerpo empiece a balancearse."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "main": "images/flat/hanging-tuck-hold-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "hanging-tuck-hold");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.