How to Do Plank Knee Tucks

Plank Knee Tucks is a core exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Plank Knee Tucks

  1. 01Assume a high plank position with hands directly under the shoulders and feet hip-width apart.
  2. 02Brace the abdominals and draw one knee toward the chest without rotating the pelvis.
  3. 03Extend the leg back to the starting plank position while maintaining a flat back.
  4. 04Alternate legs or perform the tuck with both knees simultaneously if using a slider or ball.
  5. 05Keep the neck neutral by looking at a point on the floor slightly ahead of the hands.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Plank Knee Tucks

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Drive the knees toward the elbows without allowing the hips to pike up or sag toward the floor.

Same coaching engine used inside the A90 app

05 / FAQ

Plank Knee Tucks questions

What muscles does Plank Knee Tucks work?

Plank Knee Tucks is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Plank Knee Tucks correctly?

Assume a high plank position with hands directly under the shoulders and feet hip-width apart. Brace the abdominals and draw one knee toward the chest without rotating the pelvis. Extend the leg back to the starting plank position while maintaining a flat back. Alternate legs or perform the tuck with both knees simultaneously if using a slider or ball. Keep the neck neutral by looking at a point on the floor slightly ahead of the hands.

What is the A90 coach tip for Plank Knee Tucks?

Drive the knees toward the elbows without allowing the hips to pike up or sag toward the floor.

Is Plank Knee Tucks suitable for beginners?

Plank Knee Tucks is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Plank Knee Tucks?

No. Plank Knee Tucks is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

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