Abs & core
Plank Knee Tucks
From a high plank, you pull one knee at a time in toward your chest and squeeze your abs at the top. It's slower than mountain climbers, so it's about your core more than speed.
- Works
- Core, hip flexors, front shoulders
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Start in a high plank: hands under your shoulders, arms straight and your body in a straight line.
- 2Pull your right knee in toward your chest, letting your back round a little as you squeeze your abs.
- 3Step the right foot back to a flat plank.
- 4Tuck the left knee the same way and keep alternating.
Cues
- Pull the knee in with your abs, not just your leg.
- Push the floor away as the knee comes in.
- Back to a full, flat plank between tucks.
Common mistakes
- Rushing it. This isn't a race. Slow down so each knee gets all the way in.
- Hips sagging between reps. Squeeze your glutes as each foot steps back.
- Shoulders drifting behind your hands. Keep your shoulders over your wrists the whole time.
Easier
Put your hands on a bench or step, or bring each knee in only halfway.
Harder
Pause for 1 second with each knee in and squeeze your abs, or work 40 seconds on and 20 off.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Are plank knee tucks the same as mountain climbers?
They're close. Knee tucks are slower, one knee at a time, with a squeeze of the abs as the knee comes in. Mountain climbers switch legs quickly, so they're more cardio.
