Videos
Instructions
- Start in a high plank position with both feet placed on sliding discs.
- Engage your core and maintain a straight line from head to heels.
- Slide both feet forward simultaneously, bringing your knees toward your chest.
- Keep your hips low and avoid arching your back.
- Extend your legs back to return to the starting plank position.
Technical Tips
- Do not let your hips pike or sag during the movement.
- Move in a controlled manner, especially when returning to plank.
- Keep your shoulders directly above your wrists.
Breathing Tips
- Exhale as you pull your knees in.
- Inhale as you extend your legs back to plank.
Medical restrictions
- Lower back issues or herniated discs
- Wrist or shoulder instability
- Recent abdominal surgery
The Sliding Knee Tuck is a dynamic core exercise that challenges abdominal strength, hip flexor mobility, and overall body control. Using gliding discs under the feet, this movement requires the user to maintain a plank position while sliding the knees forward toward the chest, creating intense engagement in the lower abdominals and stabilizing muscles. This bodyweight movement enhances coordination and trunk stability, making it valuable in both general fitness and sports conditioning programs. It’s often used in functional training circuits or as part of a core-focused routine. Suitable for intermediate to advanced individuals, the Sliding Knee Tuck offers a scalable way to develop dynamic core control without requiring heavy equipment.
What muscles do sliding knee tucks target?
Sliding knee tucks primarily target the abs, especially the lower abdominals, while also engaging the hip flexors, glutes, and shoulders.
Can I do sliding knee tucks without sliders?
Yes, you can use towels on smooth floors or wear socks on hardwood as alternatives to sliders.
Is this exercise good for core strength?
Yes, sliding knee tucks are excellent for improving core strength, stability, and control in a dynamic way.
How do I protect my lower back during sliding knee tucks?
Keep your core engaged and avoid letting your hips drop to prevent lower back strain.
Are sliding knee tucks suitable for beginners?
They are more appropriate for intermediate levels; beginners should master basic plank and core stability first.