Plank Knee Tucks: Video Tutorial & Exercise Guide
| Workout | Plank Knee Tucks |
| Primary Muscle Group | Abs |
| Secondary Muscle Group | Shoulders |
| Equipment Required | Bodyweight |
| Force Type | Pull |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Beginner |
Plank Knee Tucks: Video Tutorial & Exercise Guide
Secondary Muscles Group
Plank Knee Tucks: Step-by-Step Guide
- Step 1: Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
- Step 2: Engage your core by pulling your belly button toward your spine. Keep your back flat and avoid arching.
- Step 3: Bring one knee toward your chest while keeping your hips level. Keep your core tight to maintain balance.
- Step 4: Extend your leg back to the starting plank position and repeat the movement with the opposite knee.
- Step 5: Continue alternating sides for the desired number of reps while keeping your movements controlled.
Plank Knee Tucks: Overview
Plank Knee Tucks are a dynamic variation of the traditional plank that targets your core, obliques, and lower abs. This exercise adds an element of mobility and strength by incorporating a knee tuck while holding a plank. The movement also works your shoulders, glutes, and quads, making it a great full-body exercise.
Plank Knee Tucks: Benefits
The Plank Knee Tuck is excellent for strengthening your core and improving your balance and stability. This movement helps to tone your abdominal muscles while also engaging your glutes and shoulders. It’s a low-impact exercise that can be done anywhere without equipment, making it ideal for all fitness levels.
Adding this exercise to your routine will improve your overall core strength and endurance, which translates to better posture, improved athletic performance, and reduced risk of injury.
Plank Knee Tucks: Pro Tips & Advanced Techniques
To get the most out of Plank Knee Tucks, focus on engaging your core throughout the entire movement. Avoid lifting your hips too high or letting them sag, as this reduces the effectiveness of the exercise. For an extra challenge, try slowing down the movement to increase time under tension or adding a resistance band around your thighs to make the knee tuck harder.
Plank Knee Tucks: Progression Plan
Beginner
Intermediate
Advanced
Plank Knee Tucks: Frequently Asked Questions (FAQs)
What muscles do Plank Knee Tucks target?
+This exercise primarily targets the core and lower abs while also engaging the shoulders, glutes, and quads.
How can I improve my balance during Plank Knee Tucks?
+Focus on engaging your core and keeping your hips level. Moving slowly and with control will help you maintain balance.
Can beginners perform Plank Knee Tucks?
+Yes! Beginners can start by performing regular planks and then gradually adding the knee tuck once they’ve built enough core strength.
How often should I include Plank Knee Tucks in my workout?
+Incorporate this exercise 2-3 times per week as part of your core routine for optimal results.
What common mistakes should I avoid during Plank Knee Tucks?
+Avoid lifting your hips too high or letting your back sag. Focus on keeping a straight line from head to heels and engaging your core throughout.
