Knee Tucks
Knee Tucks
Equipment: Dual Sided Disc Gliders
Difficulty: Intermediate
Target Muscles: Core, hip flexors, shoulders
How to Perform Knee Tucks
Step-by-Step Instructions:
- Place a glider disc under each foot
- Start in a high plank position with hands under shoulders
- Keep your body in a straight line from head to heels
- Engage your core and keep your hips level
- Slide both knees toward your chest
- Keep your back rounded as you tuck your knees in
- Pause briefly at the top of the movement
- Slowly slide your feet back to plank position
- Repeat for desired reps
Recommended Sets & Reps:
- Beginners: 2-3 sets of 8-10 reps
- Intermediate: 3 sets of 12-15 reps
- Advanced: 3-4 sets of 15-20 reps
Form Tips:
- Keep your core tight throughout the entire movement
- Don't let your hips sag when extending back to plank
- Control the gliders - don't let them control you
- Keep shoulders stable and directly over wrists
- Exhale as you tuck knees in, inhale as you extend
- Move with control, not momentum
Common Mistakes to Avoid:
- Letting hips pike too high or sag too low
- Moving too quickly and losing control
- Not pulling knees in far enough
- Rounding shoulders forward
- Holding your breath
- Letting gliders slide unevenly
Modifications:
- Easier: Perform smaller tucks or alternate legs
- Harder: Add a push-up between each tuck, or perform pike slides instead
Benefits:
- Excellent lower ab strengthening
- Builds core stability and control
- Improves shoulder strength and endurance
- Enhances balance and coordination
- Functional movement for athletic performance
- Full-body engagement