Primary
Core
Secondary
Shoulders, Hip flexors
Equipment
Sliders
Difficulty
Intermediate
Type
Pull
See how Slider Knee Tuck could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
Also targets: Shoulders, hip flexors
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Start in high plank with feet on sliders.
Keep arms straight for optimal results.
Slide knees toward chest.
Tuck as far as you can.
Return to plank position.
Control throughout for optimal results.
Easier than pike for optimal results.
Keep hips from rising too much.
Control the tuck for optimal results.
Great core builder for optimal results.
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.
Hips rising too high.
Losing hip position during the Slider Knee Tuck changes the loading pattern and can reduce the intended work for your Lower rectus abdominis. Keep your hips aligned with the setup cues and move only through the range you can control.
Losing control for optimal results.
On an upper-body pulling movement like the Slider Knee Tuck, this mistake can shift work away from your Lower rectus abdominis. Keep your torso stable and guide the load through the intended pulling path.
Not tucking fully for optimal results.
Cutting the range of motion short on the Slider Knee Tuck can reduce the training stimulus for your Lower rectus abdominis. Use the largest comfortable range you can control without changing the intended setup.
Intermediate lifters looking to progress their training.
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.
This is one example of how Slider Knee Tuck could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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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.