How to do the Plank Knee Tucks
Primary: Core · also works Obliques, Hip Flexors, Shoulders, Glutes, Lower Back.
Plank Knee Tucks are a dynamic core strengthening exercise that target the abdominal muscles and engage the entire core, along with stabilizing muscles such as the shoulders, glutes, and lower back. This exercise is performed by assuming a plank position and then pulling each knee in towards the chest alternately, which adds an element of cardio to the workout and helps improve balance and coordination.
Step by step
- 1
Start in a forearm plank position with your body in a straight line and your elbows directly beneath your shoulders.
- 2
Engage your core and bring your right knee towards your chest while keeping the rest of your body stable.
- 3
Return your right leg to the starting position and repeat with your left knee.
Coaching cues
- Maintain a straight line from head to heels, ensuring that your hips do not sag or pike up.
- Keep your core engaged throughout the entire movement to protect your lower back.
- Control the movement and avoid using momentum to ensure you're effectively working your muscles.
Sets, reps and where it fits
Muscle
3–4 × 10–20
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–20
rest 45–60 s
Plank Knee Tucks alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Plank Knee Tucks work?
Primary: Core. Secondary: Core, Obliques, Hip Flexors, Shoulders, Glutes, Lower Back
How many sets and reps of Plank Knee Tucks should I do?
For muscle: 3–4 sets of 10–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Plank Knee Tucks?
Same movement pattern, different equipment: Bicycle Crunch, Bird Dog, Crunch, Dead Bug, Flutter Kick, Lying Leg Raise.
Is the Plank Knee Tucks good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.