Videos
Instructions
- Start in a high plank position on your hands or a low plank on your forearms with body in a straight line.
- Engage your core and keep hips level.
- Draw one knee toward your chest in a controlled motion.
- Return the leg to the starting position and switch sides.
- Continue alternating knees for the set time.
Technical Tips
- Keep your shoulders stacked directly above your wrists or elbows.
- Avoid arching or sagging your lower back.
- Move the knee slowly to maximize core engagement.
- Maintain a steady, controlled tempo without bouncing.
Breathing Tips
- Inhale while holding the plank position.
- Exhale as you tuck your knee toward your chest.
- Inhale as you return your leg to the starting position.
Medical restrictions
- Avoid if you have wrist pain or carpal tunnel syndrome.
- Not recommended with acute lower back injuries.
- Avoid if recovering from abdominal surgery.
- Use caution with hip or knee injuries.
Description
The Plank with Knee Tuck is a dynamic bodyweight exercise designed to strengthen the core while improving balance, coordination, and stability. It builds on the traditional plank by adding a controlled knee drive, which increases abdominal engagement and introduces a functional movement pattern that mimics real-life athletic motions. This exercise is particularly effective for targeting the deep core muscles that support spinal stability, making it a valuable addition to both fitness and athletic training routines. Unlike static planks, the knee tuck variation challenges the body with movement, requiring greater control and endurance. It also engages the shoulders, hips, and lower body muscles, providing a full-body benefit in a compact movement. This makes it an excellent choice for those looking to enhance overall core strength while also improving mobility and functional conditioning. The Plank with Knee Tuck can be performed anywhere with minimal space and requires no equipment other than a yoga mat. It is well-suited for high-intensity interval training (HIIT), circuit workouts, or as a core finisher in strength training programs. Consistent practice can lead to improved posture, stronger abs, and greater athletic performance. Whether you are a fitness enthusiast, athlete, or someone seeking to build a stronger core, this exercise offers an efficient and challenging way to progress beyond the basic plank.
What muscles does the plank with knee tuck work?
The plank with knee tuck primarily works the core muscles, especially the abs, while also engaging the obliques, shoulders, lower back, glutes, and quadriceps for stability.
Is the plank with knee tuck good for beginners?
The plank with knee tuck is considered an intermediate exercise. Beginners may start with a standard plank before progressing to the knee tuck variation to build proper stability and strength.
How long should I do plank with knee tucks?
Plank with knee tucks are typically performed for 20 to 60 seconds per set, depending on your fitness level. Focus on maintaining proper form rather than rushing through repetitions.
Is plank with knee tuck effective for abs?
Yes, the plank with knee tuck is highly effective for strengthening the abs. The knee drive increases core activation beyond a standard plank, making it a powerful abdominal exercise.
Do I need equipment for the plank with knee tuck?
No equipment is required for the plank with knee tuck. A yoga mat is recommended for comfort, but the exercise can be performed without any equipment.