High Plank to Tuck Swipe
Torch your core and obliques with this dynamic plank variation. The leg swipe tests your stability and lateral strength for a more defined, functional midsection. Master the control!
The High Plank to Tuck Swipe is a compound exercise that mainly works the core, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
High Plank to Tuck Swipe Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Hip Flexor (iliopsoas); Front Shoulder (anterior deltoid)
How to do the High Plank to Tuck Swipe
Setup
Begin in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core.
Movement
Knee Tuck: Exhale and bring one knee forward toward your chest, rounding your spine slightly while keeping your hips level.
Leg Swipe: Extend that leg out to the side, sweeping it laterally in the air while keeping it straight, maintaining tension in your obliques.
Return: Bring the knee back toward your chest before returning to the starting plank position.
Switch: Alternate to the other leg, making sure to control the movement throughout.
Form Tips
Keep Hips Stable: Avoid letting your hips sag or tilt excessively while the leg is in motion.
Engage Core: Keep your abdominal muscles tight throughout the entire movement to protect your spine.
Controlled Speed: Perform the movement with slow, deliberate control rather than relying on momentum.
High Plank to Tuck Swipe FAQs
What muscles does the High Plank to Tuck Swipe work?
The High Plank to Tuck Swipe mainly works the core, with help from the shoulders. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the High Plank to Tuck Swipe?
None. The High Plank to Tuck Swipe is a bodyweight exercise, so you can do it anywhere.
Is the High Plank to Tuck Swipe a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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