# @Rogue Fitness on YouTube

- **Type:** Video
- **Original URL:** https://youtube.com/watch?v=Jmpa8xyqBFo
- **Gondola URL:** https://gondola.cc/posts/34217490-Rogue-Fitness-youtube
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/8b22a264d9.jpg
- **Posted:** 2025-09-05T18:53:08.000+00:00
- **Account Owner:** Rogue Fitness (@RogueFitness) — https://gondola.cc/RogueFitness

## Caption

Rogue athlete Arielle Loewen demonstrates proper form for Tuck Ups in this quick and simple movement demo from Rogue HQ.

The tuck-up is a bodyweight core exercise where you lie flat and then simultaneously lift your knees to your chest and arms forward, folding into a tucked position. It mimics the compression required in gymnastics movements (like kipping, T2B, or muscle-ups) but in a simplified way. The movement is actually a regression of the v-up, but is considered a key movement to help develop core strength and control and is a gateway movement to the like of many kipping movements including toes to bar.

Benefits
- Builds midline strength focussing on the abdominals and deeper core stabilizers.
- Builds hip flexor strength
- Trains timing between upper and lower body, therefore focussing on co-ordination
- Reinforces hollow body mechanics, helping with kipping pull-ups, toes-to-bar, and muscle-ups.
- Easier than the V-Up since knees bend, shortening the lever.
- No equipment required, effective with just bodyweight.
- Scalable & Progressive, easy to regress or progress depending on level.

Set Up
- Lie flat on your back, arms by your sides or hands under your hips for support.
- Press lower back into the floor and contract your abdominals, creating a hollow shape.

Execution
- Simultaneously lift legs and torso off the ground
- Legs bend at the knees, but still try to point the toes
- Arms start behind the head and can “swing” up
- Pull the knees towards the chest and the hands can reach to the feet
- Aim to touch hands to feet, creating a “tuck” position
- Try and be balanced on the glutes
- Lower legs and torso back to starting position under control.
- Avoid arching your lower back or slamming down.

Regressions
- Flutter Kicks, build some strength and capacity in the hip flexors
- AbMat Sit Up, build some core strength and capacity in the abdominals
- Tuck hold, hold a tucked position 
- Rocking Tuck Hold, holding the tucked position aim to rock from the hips to shoulders ensuring no movement about the spine
- Partial Tuck-Up, bring only knees halfway up or keep hands braced behind thighs.
- Single-Leg Tuck-Up, alternate bringing one knee in at a time.

Progressions
- Weighted Tuck-Up, hold a medicine ball, plate, or dumbbell overhead and/or wear ankle weights
- Paused Tuck-Up, where the goal is to pause briefly at the top of the tuck position.
- V -Ups

Shop Rogue Iron Game Programming at: https://www.roguefitness.com/iron-game-programming

#RogueFitness #TuckUps #ArielleLoewen #RogueHQ #WorkoutDemo #CoreWorkout #FunctionalFitness

## Stats

- **Views:** 766
- **Likes:** 5
- **Shares:** 0
- **Comments:** 0

## Tags

coreworkout, roguehq, tuckups, workoutdemo, arielleloewen, roguefitness, functionalfitness

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