Alternating Knee-Tuck Plank
Strengthen your core with Alternating Knee-Tuck Plank! A dynamic plank variation that targets your abs and improves stability.
The Alternating Knee-Tuck Plank is a compound exercise that mainly works the core, with help from the back and chest. No equipment needed: it uses just your bodyweight.
Alternating Knee-Tuck Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Boxer Muscle (serratus anterior); Upper Chest (pectoralis major, clavicular head)
Alternating Knee-Tuck Plank Variations and Alternatives
How to do the Alternating Knee-Tuck Plank
Begin in a standard plank position with your forearms on the ground and your body in a straight line from your shoulders to your ankles. Engage your core, glutes, and thighs to keep your body stable.
While maintaining the plank position, bring your right knee toward your right elbow without dropping your hips or arching your lower back. Aim to touch the elbow with the knee.
Return the right leg back to the starting plank position.
Repeat the same movement with your left knee toward your left elbow.
Continue to alternate knees, all while keeping your core engaged and your body in a straight line without letting your back sag or your hips pike upwards.
Maintain controlled breathing throughout the exercise and perform for the desired number of repetitions or for time.
Note: Ensure proper form throughout the exercise to avoid stress on the lower back and to maximize engagement of the abdominal muscles.
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Alternating Knee-Tuck Plank FAQs
What muscles does the Alternating Knee-Tuck Plank work?
The Alternating Knee-Tuck Plank mainly works the core, with help from the back and chest. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Alternating Knee-Tuck Plank?
None. The Alternating Knee-Tuck Plank is a bodyweight exercise, so you can do it anywhere.
Is the Alternating Knee-Tuck Plank a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Alternating Knee-Tuck Plank variations and alternatives?
Similar exercises include the Vertical Knee Raise, Alternating Single-Leg Raise Plank, Crab Knee-To-Elbow and Elevated Knee-Tuck V.
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