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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps. Rest 45-60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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
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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.
Our library labels Slider Knee Tuck as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Slider Knee Tuck. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Slider Knee Tuck is a sliders. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.