Slider Knee Tuck - Trainest

Exercise Profile

Target Muscle

Core

Exercise Type

Functional

Experience Level

Beginner

Equipment Required:

Core Sliders

Secondary Muscles:

Slider Knee Tuck Overview

The Slider Knee Tuck is a dynamic core exercise that primarily targets the lower abdominals and engages the entire core. It is performed by sliding your knees toward your chest while maintaining a stable upper body.

The Slider Knee Tuck is an excellent choice for anyone looking to enhance core strength and endurance as well as improve overall movement stability and coordination, particularly for intermediate to advanced fitness levels.

It’s a versatile exercise that can be incorporated into various workout programs, from core-focused routines to full-body conditioning workouts.

Target Muscle Group: Core

Slider Knee Tuck Instructions

Step 1: Begin on all fours with sliders beneath the balls of your feet and your hands beneath your shoulders,. Extend your legs and arms.

Step 2: Maintain a neutral spine as you keep your core and glutes engaged.

Step 3: Tuck both of your knees toward your chest by sliding your feet forward.

Step 4: Hold briefly before extending your legs back to their position as you breathe in.

Common Slider Knee Tuck Variations

With these variations, you may modify the Slider Bear Crawl to meet your fitness objectives and provide diversity to keep your workouts interesting and demanding.

Single-Leg Slider Knee Tuck

Do the knee tuck one leg at a time. Start in a plank with one foot on the slider and the other leg extended. Pull one knee toward your chest while maintaining the extended leg straight. This isolates each side of the core, boosting unilateral strength and stability.

Slider Knee Tuck with a Push-Up

Combine a push-up with the knee tuck to create a full-body movement. Perform a push-up, and as you push back up, slide your knees toward your chest, then extend your legs again. This variation targets the chest, arms, and core, offering a more dynamic, full-body challenge.

Slider Knee Tuck with Hold

At the end of each knee tuck, hold the position for a few seconds before extending the legs back out. This isometric hold increases the time under tension for the core, leading to greater muscle activation and endurance development.

Slider Knee Tuck Tips

If you’re new to the Slider Knee Tuck, try it with your knees slightly bent or at a slower pace.
When sliding your knees in, try to bring them as close to the floor as possible before pulling them toward your chest.
Ensure you work on a smooth surface where the sliders can glide easily.

Slider Knee Tuck Common Mistakes

Lifting the Hips Too High: Raising the hips too high reduces the effectiveness of the exercise and takes the focus away from the core.
Not Fully Extending the Legs: Failing to extend your legs fully when returning to the starting position reduces the range of motion, limiting the exercise’s effectiveness.
Allowing Knees to Drift Too Far Outward: Allowing your knees to drift outward can cause unnecessary stress on the hip joints and reduce the exercise’s effectiveness in targeting the core.

Frequently Asked Questions

Can beginners do the Slider Knee Tuck?
Yes, beginners can do the Slider Knee Tuck. Start slowly, focus on maintaining good form, and consider doing it on your knees before progressing to a full plank position.

Can I use the Slider Knee Tuck as part of a full-body workout?
The Slider Knee Tuck is great for core strength. Add it to circuits or pair it with exercises like squats, lunges, or push-ups for a full-body workout.

Can I do Slider Knee Tucks without sliders?
The exercise may be modified without sliders by using a towel on a smooth floor (such as tile or hardwood) or wearing socks on a level surface.

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