About the Leg Tuck Test

The leg tuck test is a test of muscle strength that measures core stability, hip flexor strength, and upper body muscular endurance. In this test, the participant hangs from an overhead bar and flexes to bring up the knees to touch both elbows. The test was part of the US Army Combat Fitness Test (ACFT), designed to assess functional fitness for combat readiness. See also the similar Leg Raises Test and the P90X Ins & Outs Core Strength Test.

Test Purpose

The leg tuck test measures three primary fitness components essential for military and athletic performance:

  • Core stability: The ability to maintain trunk rigidity while performing dynamic movements
  • Hip flexor strength: Power to bring the knees upward against gravity
  • Upper body muscular endurance: Sustained grip strength and arm flexion throughout multiple repetitions

Equipment Required

A horizontal bar, positioned high enough off the ground so that the feet do not touch the ground when a person is hanging from the bar with arms fully extended.

Pre-Test Procedures

Before conducting the leg tuck test, proper preparation is essential for accurate results:

  • Explain the test procedures to the subject clearly
  • Perform screening of health risks and obtain informed consent
  • Prepare forms and record basic information such as age, height, body weight, gender, and test conditions
  • Measure and record height of the bar
  • Perform a standard warm-up including arm circles, core activation, and practice hangs

See more details of pre-test procedures.

soldier performing the leg tuck exercise during Army Combat Fitness Test A soldier performing the leg tuck exercise during ACFT testing

Test Procedure

The leg tuck test follows a specific protocol to ensure standardized results:

  1. Starting Position: The subject grasps a high horizontal bar with alternating grip (one palm facing toward, one facing away), arms straight and feet hanging down. This is called the "dead hang" position.
  2. Execution: When ready, the subject flexes with the elbows, hips, and knees to touch both elbows to the knees or thighs simultaneously.
  3. Return: The legs are dropped with control and the body returns to the full dead hang position with arms completely extended.
  4. Repetition: One cycle from the dead hang position to the up position and back again counts as one complete repetition.
  5. Completion: Repeat this action as many times as possible. It is not a timed test; the subject decides when to stop the test.

Important: If the knees do not touch the elbows or thighs, or if the arms are not fully extended in the down position, the repetition does not count toward the total score.

Scoring

The total number of correctly executed repetitions is recorded. Performance levels based on military fitness standards:

Rating Male (Reps) Female (Reps) Description
Excellent 20+ 15+ Elite level core strength and endurance
Good 15-19 10-14 Above average military fitness
Moderate 5-14 3-9 Meets basic combat fitness requirements
Needs Improvement 1-4 1-2 Minimum passing, training recommended
Failing 0 0 Unable to complete one repetition

Advantages of the Leg Tuck Test

  • The equipment needed for this test is readily available (any sturdy horizontal bar)
  • The test is easy to administer and quick to perform
  • Provides a functional assessment of combat-related physical tasks
  • Tests multiple muscle groups simultaneously
  • No specialized equipment or technology required

Disadvantages of the Leg Tuck Test

  • Body weight of the subject has a significant effect on results (heavier individuals may struggle despite strong muscles)
  • Grip strength can be a limiting factor before core fatigue occurs
  • Technique variations can affect score validity
  • May not be suitable for individuals with shoulder or grip injuries

The Test in Action

The leg tuck test gained prominence as part of the new Army Combat Fitness Test (ACFT), which replaced the previous Army Physical Fitness Test (APFT) in 2020. The ACFT was designed to better assess soldiers' functional fitness and readiness for combat tasks. While the leg tuck was initially included as the primary core strength event, alternatives like the plank were later added to accommodate different fitness levels.

How to Improve Your Leg Tuck Score

Progressive training can significantly improve your leg tuck performance. Sports science expert Robert Wood, founder of Topend Sports, recommends the following approach:

Foundation Exercises

  • Dead hangs: Build grip endurance by hanging from the bar for 30-60 seconds, 3 sets daily
  • Hanging knee raises: Practice the movement pattern without full tuck, 3 sets of 10-15 reps
  • Hollow body holds: Develop core tension on the ground, 3 sets of 30 seconds

Progressive Training

  • Assisted leg tucks: Use resistance bands for support while learning the movement
  • Negative leg tucks: Start at the top position and lower slowly to build strength
  • Weighted dead hangs: Add weight to improve grip strength once bodyweight hangs are comfortable

Advanced Training

  • Toes-to-bar: Full range of motion hanging leg raises
  • L-sit progressions: Static holds to build hip flexor strength
  • Weighted pull-ups: Overall upper body pulling strength

Frequently Asked Questions

How many leg tucks do I need to pass the ACFT?

For the Army Combat Fitness Test (ACFT), the minimum passing score requires at least 1 leg tuck. However, achieving 5 or more leg tucks is considered a moderate performance, while 15+ leg tucks demonstrates excellent core strength and upper body endurance.

What muscles does the leg tuck test work?

The leg tuck test primarily targets the core muscles (rectus abdominis, obliques), hip flexors (iliopsoas), and upper body muscles including the latissimus dorsi, biceps, and forearm muscles for grip strength. It's a comprehensive compound movement that develops functional fitness.

What is the difference between leg tucks and leg raises?

Leg tucks require you to flex both the arms and legs simultaneously, bringing your knees to touch your elbows. Leg raises typically keep the arms straight while lifting the legs, focusing more on the lower abdominals and hip flexors without the upper body pulling component.

Can I use any grip for the leg tuck test?

The standard leg tuck test protocol requires an alternating grip (one palm facing toward you, one facing away). This grip style helps maintain stability and allows for better pulling mechanics during the movement.

Is the leg tuck still used in Army fitness testing?

While the leg tuck was initially part of the ACFT as the primary core strength event, the Army has since added the plank as an alternative event. Soldiers can now choose between the leg tuck and the plank for their core assessment.

How often should I train leg tucks?

For optimal improvement, train leg tucks or related exercises 2-3 times per week with adequate rest between sessions. Focus on progressive overload by increasing repetitions, adding resistance, or improving technique over time.

Why is my grip failing before my core?

Grip endurance is often the limiting factor in leg tuck performance. Incorporate dedicated grip training such as dead hangs, farmer's carries, and wrist curls. Using chalk (where permitted) can also help maintain grip during testing.

References

  1. U.S. Army. (2022). "Army Combat Fitness Test Field Testing Manual." FM 7-22.
  2. Hydren, J.R., et al. (2021). "Predictors of Army Combat Fitness Test Performance." Journal of Strength and Conditioning Research.
  3. Warr, B.J., et al. (2015). "Physical Training Strategies for Improving Combat Fitness." Military Medicine.
  4. Schoenfeld, B.J. (2010). "The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training." Journal of Strength and Conditioning Research.
  5. McGill, S.M. (2015). "Core Training: Evidence Translating to Better Performance and Injury Prevention." Strength and Conditioning Journal.
  6. Knapik, J.J., et al. (2020). "Army Physical Fitness Test Score Prediction from Gender-Neutral Physical Performance Tests." Military Medicine.
  7. Wood, R.J. (2018). "Fitness Testing for Sport and Exercise." Topend Sports.

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Related Pages

  • Grip Types - Overhand, underhand, and alternating grip descriptions
  • Strength Tests - Complete list of strength testing protocols