Slider Knee Tuck
Primary
Core
Secondary
Shoulders, Hip flexors
Equipment
Sliders
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
A multi-joint movement that builds overall strength, the Slider Knee Tuck targets your core through a pulling movement pattern. Use for lower ab training for optimal results.
Everything You Need to Know About the Slider Knee Tuck
The Slider Knee Tuck is a intermediate difficulty exercise that targets your Lower rectus abdominis and Hip flexors. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for lower ab training for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Slider Knee Tuck
Primary
Secondary
Stabilizers
Slider Knee Tuck form guide
- 1
Start in high plank with feet on sliders.
- 2
Keep arms straight for optimal results.
- 3
Slide knees toward chest.
- 4
Tuck as far as you can.
- 5
Return to plank position.
- 6
Control throughout for optimal results.
What are the best tips for the Slider Knee Tuck?
Easier than pike for optimal results.
Keep hips from rising too much.
Control the tuck for optimal results.
Great core builder for optimal results.
What are common Slider Knee Tuck mistakes to avoid?
Hips rising too high.
Losing hip position during the Slider Knee Tuck shifts the loading pattern away from your Lower rectus abdominis and can compress your lower back. Stay planted and let your Lower rectus abdominis do the work.
Losing control for optimal results.
On pulling movements like the Slider Knee Tuck, this mistake typically means your arms are doing work that should come from your Lower rectus abdominis. Initiate every rep by engaging your Lower rectus abdominis first, then let your arms follow.
Not tucking fully for optimal results.
Cutting the range of motion short on the Slider Knee Tuck means your Lower rectus abdominis never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Is the Slider Knee Tuck right for you?
Intermediate lifters looking to progress their training.
How to Program the Slider Knee Tuck
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps. Rest 45-60s.
What are good alternatives to the Slider Knee Tuck?
Other Variations
- Slider Pike
- Single-Leg Slider Tuck
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Slider Knee Tuck — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep controlled.
- Don't let hips pike too high.