When it comes to strengthening your lower body, few water exercises are as effective as a tuck.
At first glance, it looks like a simple core move: pull your knees up toward your chest, then place your feet back down. But with the right technique, the tuck becomes a powerhouse exercise that strengthens your legs and glutes in two directions.
And if you add one small upgrade — water shoes — you’ll unlock even more strength.
Step One: Grounded Strength
Before adding tucks, start with the diagonal chop from a grounded stance (the same one we covered in the last blog). Planting your feet on the pool floor helps build core awareness while protecting your back.
Here’s where shoes come in. They not only protect your feet from scrapes, but also improve traction, giving you more stability and smoother transitions between movements.
Step Two: Add the Tuck
When you’re ready, add a tuck by lifting your knees up off the pool floor. This is where the magic happens, because now your muscles are working in two distinct ways:
- Push-Off Strength
Every time you drive away from the bottom, your quads and glutes engage to push you upward.
- Landing Strength
Lowering your feet back to the floor isn’t passive. The water resists your descent, so your glutes and hamstrings fire to press the feet down.
In other words: one move, two strength moments.
👉 Watch this tuck demo
Why Shoes Make It Better
Water shoes don’t just protect your feet, they actually change the exercise. Because shoes are buoyant, they naturally want to float. That means pressing your feet down against the water’s resistance becomes harder.
More control. More effort. More strength.
Try It Next Time You’re in the Pool
The next time you add tucks to your workout, notice both parts of the movement—the lift and the return. And if you’re wearing water shoes, pay attention to how much more your legs and glutes work.
With one simple piece of gear, you’ll add protection, stability, and an extra challenge to every rep.
Want to try this kind of workout for yourself? Explore Wavemakers — easy-going, results-focused sessions that will change the way you move for good.
