Power Tuck Plank
Strengthen your core with Power Tuck Planks! This advanced exercise builds serious ab strength and stability.
The Power Tuck Plank is a compound exercise that mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Power Tuck Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Hip Flexor (iliopsoas); Lower Back (quadratus lumborum)
Power Tuck Plank Variations and Alternatives
How to do the Power Tuck Plank
Start in a straight-arm plank position with your hands placed shoulder-width apart, arms locked out, and your body in a straight line from your shoulders to your heels.
Engage your core, keep your gaze down, and your neck neutral to align with your spine.
3.** Explosively pull your knees** toward your chest without letting your hips sag or pike up. Try to tuck your knees as close to your chest as possible, engaging your abdominal muscles.
Now, forcefully push your feet back to the original plank position. Try to maintain a strong, rigid torso and do not let your lower back arch.
Continue to repeat this movement for the desired number of repetitions, making sure to keep proper form throughout the exercise.
Make sure to warm up before performing this exercise and cool down after completing your sets. Due to the advanced nature of this exercise, it is important to have a solid foundation of core strength and to have mastered the basic plank and jumping movements before attempting the Plank Power Tuck.
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Power Tuck Plank FAQs
What muscles does the Power Tuck Plank work?
The Power Tuck Plank mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Power Tuck Plank?
None. The Power Tuck Plank is a bodyweight exercise, so you can do it anywhere.
Is the Power 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 Power Tuck Plank variations and alternatives?
Similar exercises include the Vertical Knee Raise, Burpee Tuck Jump, Dynamic Explosive Plank and Hollow Body Tuck.
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