Slider Knee Tuck
Primary
Core
Secondary
Shoulders, Hip flexors
Equipment
Sliders
Difficulty
Intermediate
Type
Pull
Slider Knee Tuck
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Slider knee tucks are performed from a high plank with feet on sliders, tucking your knees toward your chest. This targets the lower rectus abdominis and hip flexors while challenging shoulder stability. The bent knee position makes it more accessible than the straight-leg pike.
When to use it
Use for lower ab training for optimal results.
Who it's for
Intermediate lifters looking to progress their training.
Start in a high plank with feet on sliders. Draw your knees toward your chest, keeping your core braced. Your hips will rise slightly but avoid excessive piking. Extend back to the starting plank position with control.
Muscles worked: Slider Knee Tuck
Also targets: Shoulders,
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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.
When to Use the Slider Knee Tuck
Use slider knee tucks as a progression between planks and slider pikes, or for lower ab emphasis. They work well in circuit training and can be performed for reps or time. Great for home workouts with minimal equipment.
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
Frequently Asked Questions About the Slider Knee Tuck
The Slider Knee Tuck primarily targets the Lower rectus abdominis, Hip flexors, making it an effective exercise for core development. Secondary muscles worked during the Slider Knee Tuck include Shoulders, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Slider Knee Tuck is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters looking to progress their training. Focus on proper technique and consider starting with easier variations.
For the Slider Knee Tuck, the recommended approach depends on your goals. 3 sets of 10-12 reps. Rest 45-60s. For strength, use 8-10 reps. For muscle growth, perform 10-15 reps. For endurance, complete 15-20 reps.
The Slider Knee Tuck typically requires a sliders, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Slider Knee Tuck include: Reverse Crunch, Slider Pike. These exercises target similar muscle groups as the Slider Knee Tuck and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Keep controlled.
- Don't let hips pike too high.